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Need to be able to run 5 miles in 3 weeks... help!

  • 22-06-2011 11:04am
    #1
    captain P
    Registered Users, Registered Users 2 Posts: 690 ✭✭✭


    Hello!

    In a foolish (and possibly- but hopefully not- pointless) "Run Fatboy Run"-esque (replace Simon Pegg with skinny Irish girl, and marathon with 5 miles) gesture I have signed up to run in the marathon phoenix park race series 5 mile on the 16th July :eek:.

    So, I have 3 weeks to be able to run 8km. I'm somewhat fit - I cycle about 10km or so per day. I generally run about a mile on my lunchbreak in work two or three times a week and I do some kettlebell, push ups and core stuff a few times a week at home too.

    I went out yesterday and did 3km - but had to stop once and walk a bit - in fairness I had barely eaten anything or slept for 2 full days.
    I reckon I can do 4km non-stop on a good day in about 20-23 mins.

    I was a competitive sprinter until I was about 18 (now 26), but was never any good at longer distances. I'm also very prone to injuries - knees, ankles & shin splits - but have been ok lately.

    So, I need your help!
    Do you think a mile on lunch and a run in the evening is too much?
    Any suggestions to get me able to finish the 5 mile in a decent enough time?


Comments

  • #2
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    You have a general level of fitness, but you are not used to being on your feet for that length of time.

    I would suggest running 3 times a week, running slowly and ramping up the length of that run each time.

    If you have to stop and walk, you are running to fast for too long for your current ability. Run slower and you should be able to run further.

    I don't think you should run twice in one day. Save yourself for your evening run and get used to running longer.


    I don't know what you consider a decent time, but it is too late to improve on your current running ability much, but you can get more used to be running for longer to help you on the day.


  • #3
    David Matthews
    Registered Users, Registered Users 2 Posts: 19 ✭David Matthews


    Hi there,
    Like a very famous Irish American... "Yes we can"
    Drop the Lunch time run ,Stick to the Grass,
    3 runs per week for the 2 weeks, week of race(early) Something a little tougher Interval based, Wed before slow easy out to or so 35 mins.
    Half the fun is in the preperation.
    David Matthews
    "its not the distance, its the pace that kills" (a former sprinter should appreicate that.)


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