Advice pls - 5m race in 3 weeks

Dotcomdolly

and I'm bricking it! Because of the weather and the cancellation of the Tom Brennan I feel totally unprepared.
I started running last July with the couch to 5k programme and have run two 5k races (in 29 and 28 mins)
I know in theory I should only increase distance by 10% each week...but that will see me coming up pretty short on the 8k.
Any suggested training schedule for my race on the 31st...I'm also going to be away the weekend of the 22nd (but can probably bring my gear and get in a run, though not too long a one)

Thanks

menoscemo

Don't worry you'll be fine, you have done two 5k races so it is only another 3km. Just go out nice and slowly, stick to near the back of the pack on the start line.
Given your 5k times, there will be loads of people slower than you, so what is there to worry about? the worst that can happen is that you walk for a bit but if you grit it out I am sure you can run all the way. What is the furthest you have ran in training? If you get in one 4 mile run this week the adrenaline will get you through the last mile on the day.
don't train too much the week before the race, they say it takes 2 weeks for training to take an effect, so the week before should be light enough, it's what the call the taper, so don't worry about going away the weekend before the race. I take it you're doing the Raheny 5 mile?

az2wp0sye65487

I was just about to start a thread on this myself. I'm in the same situation. Started running in October, and the only race I've done is the Jingle Bells 5K back in December.

I want to do the Raheny 5 mile on the 31st too. I stopped running a couple of days before Christmas, and haven't been out since. Decided to take a couple of days off over Christmas, then the place was too icy to be out running, then I had a bad cold & ear infection, and then the snow/ice/slush came!

The most I've run in training so far is between 6km & 7km - and that was just once. Looks like I'll get back out on the road this week though as the ice & slush are almost all gone now.

What tips would the more experienced folk here have about starting back training after almost 3 weeks now?.....

yop

Wouldn't worry about it too much, I was (Still am!:) ) in the situation with my first 10km run there late last year but the more you worry about the more your body will tense up and you will not enjoy it.
If I was you just go out and do it, it will be PB regardless of what time you do it in and then you have a goal to aim for.
TRY and get an idea of what you can do each KM in and try and stick to it and dont do what I did (an not heeded advice!) and go off like a rocket with the pack at the beginning and was burnt out

But the main thing is ENJOY IT!!! Its hopefully the start of something new for you and a new social thing, but its also a learning curve so each race will prepare you better with regards food, warming up and your pace.

az2wp0sye65487

Cheers Yop, and sorry for hijacking your thread OP!

neonman

I'm in the same boat only started to Run in December 09 and haven't had a chance to get out running since the new year because of the weather but I still plan to run as it will be my first road race. Just want to expericence the race day.

At least you wont be last that will be me

az2wp0sye65487

neonman wrote: »

I'm in the same boat only started to Run in December 09 and haven't had a chance to get out running since the new year because of the weather but I still plan to run as it will be my first road race. Just want to expericence the race day.

At least you wont be last that will be me

Best of luck. Enjoy the day!

MisterDrak

For anyone else running the Raheny 5 (jan 31) and is not that familiar with the course, and like me did not get that much training in late last few weeks, remember that is a gentle up hill at about 4 miles (watermill road). Then approaching the finish line (you will hear the speakers etc.) you have to run around the small park to get to the finish. Its only about 400 mtrs, but don’t go to early…

Dotcomdolly

Thanks for the advice guys, yes it's the Raheny 5mile I'm doing. I know in reality I should just go do my best, but I want my best to be good! Shouldn't be so hard on myself, 6 months ago I was 30lbs heavier and couldn't run for 2 minutes without wanting to hurl :rolleyes: so the fact that I am doing it at all is great progress.
Heading to gym this evening, will do 5k on tm, and work up to 6...and then 7. Hope the weather ont he 31st is better than today!

shels4ever

MisterDrak wrote: »

For anyone else running the Raheny 5 (jan 31) and is not that familiar with the course, and like me did not get that much training in late last few weeks, remember that is a gentle up hill at about 4 miles (watermill road). Then approaching the finish line (you will hear the speakers etc.) you have to run around the small park to get to the finish. Its only about 400 mtrs, but don’t go to early…

Yes good point and also try to relax and dont go mad in mile 2-3 there is a long down hill section before you hit the coast, i went made on this 2 years ago and was walking by the time i was on the coast road.