5mile training

ccarr

Hi
Think this is the why place was sure if should be here are in training logs.

have being thinking about getting back into running.
use to run cross country when I was teenager.
Haven't ran sense i was about 17.

I am now 23 years old now, weight 11stone and my height is 5"7. have just played bit of football for the last few so im reasonable fit but long way off as fit as was when younger.

so the plan is to go back running, was thinking about aiming for a local 5 mile road race in Athboy Co. Meath on paddys day

Would some be able to directorate me in the direction of a good 5 mile traing plan. Also does any one of any idea of what sort of time I should be aiming for.

Thanks for the help, and apologies if they is not the right secretion

Kissy Lips

ccarr wrote: »

Hi
Think this is the why place was sure if should be here are in training logs.

have being thinking about getting back into running.
use to run cross country when I was teenager.
Haven't ran sense i was about 17.

I am now 23 years old now, weight 11stone and my height is 5"7. have just played bit of football for the last few so im reasonable fit but long way off as fit as was when younger.

so the plan is to go back running, was thinking about aiming for a local 5 mile road race in Athboy Co. Meath on paddys day

Would some be able to directorate me in the direction of a good 5 mile traing plan. Also does any one of any idea of what sort of time I should be aiming for.

Thanks for the help, and apologies if they is not the right secretion

Defo try the search function on boards with '5 mile training' or something like that, you can then select all hits from the a/r/t section.. will be loads of advice in those threads.

YFlyer

Check out the Boardsies 10k Plan thread

http://www.boards.ie/vbulletin/showthread.php?t=2056805923

Clearlier

5 miles training = 10k training and you'll find an awful lot more info. available here and on the web about 10k training than you will 5 mile.

In broad terms you want to
- spend about 6 weeks just building up the distance you can run running as often as you can. All easy effort, you're just building endurance here

After the above 6 weeks do this for 6 weeks:
- turn one of your runs into a long run (you could start this run during the earlier 6 week period)
- turn another of your runs into a tempo run (after warm up run at the effort level that allows you to say a couple of words but not hold a conversation)
- do another run at marathon pace effort (can hold a conversation but you'd prefer not to)
- do easy running the rest of the time with the aim of doing as much as you can without preventing you from doing the faster runs

That leave two weeks to your target race.

On the second last week replace the tempo run with a 5* 1 mile session pretty much as hard as you can but even pace so the last mile is as quick as the first (this is the hardest to judge), if you aren't sure about the pace do the first rep comfortably hard and make each subsequent rep faster.

On the week of the race do the same runs as the week before but half the volume and don't do any hard runs after the Wednesday.

Your target pace should the last of the mile reps in your 5*1 session + about 3 - 5 seconds multiplied by 5. So if your final mile rep took 7 minutes your target would be about 35:20. You'll be pumped up at the start line, back off and start slowly. You'll still probably run the first mile too fast but if you're aware of the possibility you can minimise the damage.

Good luck and enjoy the training.

P.S. The above has a bias toward long term development. Somebody else might put together a shorter term plan to build on your football fitness.

meathcountysec

ccarr wrote: »

Hi

so the plan is to go back running, was thinking about aiming for a local 5 mile road race in Athboy Co. Meath on paddys day

Why not join the local club (Fr. Murphy AC - pm me for contact details). We welcome all standards (you can't be any slower than me with my gammy hip).

BTW the race in 2013 will be on Easter Sunday 31st March so you have 2 extra weeks training :-)

JohnnyBingo

An I the only person who thought the thread was about 'Smile' training

jfh

JohnnyBingo wrote: »

An I the only person who thought the thread was about 'Smile' training

nope, i thought it was going to be the latest fad in training, could be something in it..