First 5k next week and I'm struggling

Daisy03

Hi,

I am looking for advice about running a 5k. I had been doing the couch to 5k and was really enjoying it. I am meant to be on the last week but was away for work last week and fell behind. I've also had a couple of sessions where I had to stop mid way but I later went back and completed them.

On my last run I did just under 3.5k in 20 mins. It was a push for me but I hoped that I could improve the next time. Went out again tonight and had to stop after 5 mins after getting a stitch but I had eaten over an hour and a half before hand. I normally try to eat afterwards instead but the run next week is late (7.30pm) so I will need to eat beforehand. Has any one any advice on how to avoid a stitch?

Also with regards to drinking water.. How much should I drink beforehand and how far in advance?

I hate not being able to complete the session as per the plan. I'm now doubting whether I'll be actually able to do the 5k. I had been hoping to run it without stopping but tonight even running for 5mins was struggle.

Thanks for any advice.

RoyMcC

Too fast Daisy, too fast. The whole essence of C25k is to spend time on your feet and to adjust your pace so that you finish the session.

I've just come in from a great evening where nearly 30 people completed the C25k programme with a 5k run at a gentle pace. Most are saying that they never thought they could do it a few weeks back, tonight not a bother.

Slow it right down. Water you don't need if you drink fluids normally in the course of a day.

You will sail through the 5k if you trim back your pace. Worry about times a bit later in your running life.

Daisy03

RoyMcC wrote: »

Too fast Daisy, too fast. The whole essence of C25k is to spend time on your feet and to adjust your pace so that you finish the session.

I've just come in from a great evening where nearly 30 people completed the C25k programme with a 5k run at a gentle pace. Most are saying that they never thought they could do it a few weeks back, tonight not a bother.

Slow it right down. Water you don't need if you drink fluids normally in the course of a day.

You will sail through the 5k if you trim back your pace. Worry about times a bit later in your running life.

Thanks Roy.

I do find it very hard to pace myself but I always think I am running slow but I will try to slow it down some more. When I gave the time it was just an indication of where I was in the plan. I don't care about times really more so about improving so that the run feels easier or more enjoyable, if you know what I mean.

Ososlo

I did my first 5k on week 7 of C25k Daisy and completed it fine even though I hadn't run for more than 20 minutes at a time at that stage. I wasn't thinking about times though for the race, I just wanted to complete it and run the whole way without stopping which I did. I surprised myself that I could do it. You'll find it easier to run the distance in a race environment with lots of people around you. Just start off nice and slowly and ease into it.
Regarding the stitch, I have had problems here too and if I had a race at 7.30 I'd eat my main meal at lunchtime (not too much food though) and a lighter snack no later than 4. It's different for everyone though. This race will teach you a lot about what works for you and what doesn't for the next one! Big thing with the stitch I find is not to start out too fast as for me, this would definitely bring one on early in the race and my race would be ruined. Save your sprint for the later stages of the race. Best of luck!

Emer911

Hi Daisy
Congrats on starting - that's the hardest part!
Like Roy said - slow it right down. I find that I'd only really be inclined to get a stitch when I push the pace too early - when I'm not warmed up enough.
As for eating, I try not too eat at LEAST 2 or more hours before a run. And as long as you drink normally, you should be fine for the 5K until after you've finished.

Good luck with it.
Remember - it's supposed to be fun too, so try to enjoy the race experience.

slingerz

Hi Daisy, i only really started running this year in 5k's and like you often struggled to complete it without having to stop.

All down to going out too fast with runners who were fitter and more capable than me. Notions of fitness and speed had to be forgotten and i needed to listen to myself, i could always push on the last km if i was feeling good but its hard to keep going for the last 3km if your under pressure from the first 2!

the more running you do, on a regular basis, means you will get fitter and faster. but there is no quick fix. this year i've gone from 30.11 to 26.12 for a 5K through regular-ish training!

there's scope for improvements but they wont come without the hard work! and in your race next week the crowd of people will assist in bringing you along a bit and you'dbe suprised at how well you feel when you get to the finish

bambergbike

Daisy03 wrote: »

. I'm now doubting whether I'll be actually able to do the 5k. I had been hoping to run it without stopping dropping back to a walk briefly in the middle.

If you hit a good day, you may be able to cruise round the whole course without walking. But if you need to walk for 50 yards and catch your breath half-way round so you can get going again properly and finish strong, then go ahead and give yourself the break you need. Your first 5k is a milestone and it would be nice if you had a perfect day (hopefully you will) but the key thing is to finish it. You can always finish the next one faster when you're a bit further along in your training.

I used to be slightly obsessed with avoiding walking, but I did a 4,5 k last week where about three-quarters of the field dropped back to a walk in the spots where the course got very steep. I walked those bits, too, and I still completeted the event with an overall higher effort level (average heart rate) than I had managed to put into my previous event, where I didn't walk, but started out waaaay too fast and then got slower and slower. So if you do walk: it's not because you're weak, it's because you're rationing your efforts to try and finish strong.