Training for 5K Run on the 4th of Decemeber...

richierichballs

Looking to start next Monday, 1st of November.
Which leaves me with 4weeks to train, I'm not a big cardio person,
Infact I hardly ever do it at all.

Can anyone give me some tips and advice on the best way of Prep?
E.g. Training Schedules and diet etc etc...

Much appreciated, thank you.

Badger2009

Why wait until next Monday?

narwog81

How many days a week do you want to train?

I'd recommend 4 days:

2 long runs (40min+) at a comfortable pace for endurance

1 interval session (8x400m) flat out with 2mins in between each rep for speed

1 "race-pace" 3k session to combine the two.

Good warmdowns and stretching are important to avoid injury, particularly as you say you don't run frequently, this is especially the case for the interval session.

There may be others with more specific advice, I'm not an expert by any means but I used something similar to this to run a <20min 5pm this summer after a long layoff from running

Dotcomdolly

I think if it's the O.P's first race/go at running there is no need to aim for a sub-20.
If you google couch to 5k you'll find the cool running programme, you could jump in at -4weeks and you'll be good to go.

You'll get lots more advice if you re-post (or ask mod to move) your query to the athletics forum
http://www.boards.ie/vbulletin/forumdisplay.php?f=972

Good luck, I'm hoping to do the Jingle Bells and come back to racing after an injury.

richierichballs

Badger2009 wrote: »

Why wait until next Monday?

Won't be able to commit fully to this week as am Going away for three days with my girlfriend.
I just went for a 10minute Jog, recorded 1.6km.

narwog81 wrote: »

How many days a week do you want to train?

I'd recommend 4 days:

2 long runs (40min+) at a comfortable pace for endurance

1 interval session (8x400m) flat out with 2mins in between each rep for speed

1 "race-pace" 3k session to combine the two.

Good warmdowns and stretching are important to avoid injury, particularly as you say you don't run frequently, this is especially the case for the interval session.

There may be others with more specific advice, I'm not an expert by any means but I used something similar to this to run a <20min 5pm this summer after a long layoff from running

Thank you for your advice mate.
The only cardio I usually do is the Crosstrainer,
I used to do 3 times a week an hour each go.
Burning around 650-700 calories.

I was thinking for first week.
Monday: 2km
Tuesday: Crosstrainer (1hour)
Wednesday: 2km
Thursday: Crosstrainer (1hour)
Friday: 2km
Saturday: REST
Sunday: 3km

Dotcomdolly wrote: »

I think if it's the O.P's first race/go at running there is no need to aim for a sub-20.
If you google couch to 5k you'll find the cool running programme, you could jump in at -4weeks and you'll be good to go.

You'll get lots more advice if you re-post (or ask mod to move) your query to the athletics forum
http://www.boards.ie/vbulletin/forumdisplay.php?f=972

Good luck, I'm hoping to do the Jingle Bells and come back to racing after an injury.

Yeah it's my first Race, thank you.
I will post in that section also.

narwog81

You'll def get better advice over on that forum!

Anyway best of luck with whatever you go with, 5k is a nice distance, not long enough to get bored! I would like to emphasise the interval session though, maybe cut down on the volume to begin but these types of sessions are very important and help build mental fitness of nothing else!

Hail 2 Da Chimp

richierichballs wrote: »

Thank you for your advice mate.
The only cardio I usually do is the Crosstrainer,
I used to do 3 times a week an hour each go.
Burning around 650-700 calories.

I was thinking for first week.
Monday: 2km
Tuesday: Crosstrainer (1hour)
Wednesday: 2km
Thursday: Crosstrainer (1hour)
Friday: 2km
Saturday: REST
Sunday: 3km

If you're fit enough to spend an hour on the cross trainer, than a 5K run should be nothing to you... That's approx a 30 mins run, depending on how slow / fast you go.

I honestly don't see the point in 2 x 1 hour sessions on the Cross trainer per week if you're training for a run. It shouldn't take you too long to change over from the Cross trainer to road running (although some people do find it hard to change over).

g'em

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