5K training

[mrzap]

I am going to be doing a 5K benefit run in 2 months. 5k = 3miles (for some of you)

What is the best way to train for this?

I do cardio 4-5 times a week, but it is usually for 20 minutes on an empty stomach in the morning for fat burning so I do not keep my heart rate up that high.

I was thinking inbetween my weight training days I would alternate distance jogging with sprinting.

M - Weights
Tu - Jogging
W - Weights
Th - Sprinting
F - Weights
S - Jogging
Su - Rest

Gradually I would try and increase the amount of time I could do a sustained jog. Sound like a good plan? Any tips?

Today I did the treadmill at 7mph jogging pace for just over a mile. I think I could have went just a little farther, but I wanted to start slow. I have to get my wind up to be able to do the full 3 miles

Additionally, I would love to complete this race in under 25 minutes.

 

[onerepmaximum]

The best way to improve your runtime is to run. I'm talking about not on a treadmill either. For whatever reason, for me, 3 miles on the road is totally different than 3 miles on the treadmill. I would say, run 3 miles on the road, no matter how long it takes, and continue to do it until you get to where you want to be. I would also try to incorporate some type of sprints or interval training too.

 

[OXANDRIN]

work on alittle more distance each week up to about 3 weeks before the race then do some speed work

 

[UA_Iron]

There are books that outline exactly what you should be doing to prepare for a marathon. My mom was training for a full marathon and was up to running 14miles a couple times a week before she hurt her knee, and she was going off a plan outlined in a book. My recommendation is to pick up one of these books, if I can I will try and find the name of book.

Right now she is training for a mini-triathalon.

 

[Synpax]

Hi,

I've done exactly what you are doing, so here are some suggestions. (BTW - this is the kind of question we need a cardio/running board for).

First, I do my lifting and my running on the same days. I run in the early morning and lift in the afternoon. So don't think you can't do both on the same day. Just make sure you eat enough.

First things first, you need to go run 3 miles. Benchmark it. Also, you need to focus on pacing yourself.

Here is the routine to follow. We will mark you down for three running days a week plus one easy run of 3 miles. AFter the first month, come back, give feedback, and we can modify.

Week One:
Day One: 6 Miles, easy
Day Two: 4 400s where you run quickly the first 200 meters, and recover job on the second 200.
Day Three: 4 miles, moderate
Day Four: 3 miles, easy

Week Two:
Day One: 6 miles, easy
Day Two: 4 x 3 minutes hard - 1 minute easy
Day Three: 3 miles, easy
Day Four: 25 minutes at moderate hard pace.

Week Three:
Day One: 7 miles, easy
Day Two: 1 mile as hard as you can. Gradually accelerate throughout
Day Three: 3 miles, easy
Day Four: 25 minutes at moderate hard pace.

Week Four:
Day 1: 5 miles moderate
Day 2: 3 miles HARD (simualte race, pace yourself, accelerate throughout)
Day 3: 4 400s where you run quickly the first 200 meters, and

Keep a journal of each run. Good luck.

 

[mrzap]

Thanks for the suggestions. Also I have a question about diet while doing this. What is best to fuel myself pre and post run. Obviously you won't want a solid meal right before or right after.

Should I mix up some maltodextrin or dextrose (is one better than the other?) with some glutamine or whey and use that before and after?

I don't want to go all catabolic and ruin my gym gains.

onerepmaximum, I totally agree the treadmill is nothing like running on the road. The belt does a lot of the work. I just wanted to start on a treadmill to try and save my knees because the treadmill tends to have a built in shock absorber that is more kindly than pavement.

 

[mrzap]

Synpax, right now there is no way in hell I can sustain a 6 mile run even at a slow jog. Is it ok to start and stop as necessary just to get a 6 mile distance or are you saying I must be at at least a jog for the entire 6 miles.

 

[Synpax]

MrZap - at a slow jog I am pretty sure you can do it. 12 minute mile if you must. Do your damdest not to stop, just slow down.

MrZap - dietwise. About 30 to 1 hour before running, I *finish* eating oats. Now I eat them raw, and they go down easy for me, but you may need to make them because no one else I know eats raw oats. So some oatmeal and a protein shake if you are so inclined with some digestion time before hand. I throw some flax seed oil on the oats to get a little fat in, myself.

before the run, just water will do. If you want to spend some bling on something to drink before and during the run, get some Ultimate Replenisher. Anything with a high glucosamine level while you run will reduce your max heart rate by 8-12.

After run, I do a dextrose+protein shake. You can just do dextrose. It's good recovery. Mix it with some sugerless coolaide or take it straight.

And I forgot the most important thing - you HAVE to have some tunes when you run!

 

[onerepmaximum]

Good luck with it bro. I'm out of the whole running business, unless I'm being chased or chasing something worth chasing. After 7 years in the Marine Corps, I'm all ran out.

 

[Strider]

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