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Kevin W.
Kevin W. Sendmail

First 5K in 2 weeks

posted almost 2 years ago | Report

I'm running my first 5K in two weeks (March 13!) and am looking for some advice on how to get the most out of my training. I only recently began getting in shape and am not really looking to have a stellar time in the 5K but I would like to run the whole way (that would certainly be a victory for me). Right now I can run about 2 miles before needing to rest a bit and my best final time is just sub-27:00. Any advice on how to maximize these last two weeks of training so I can reach my goal of running the whole 5K?

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  • Jason C.
    Jason C. Sendmail

    Congrats on your decision to run a 5K. There is something really cool about running with a group of people. I think is a primal instinct or something. I'm no expert on running, but that has never stopped me from putting in my two cents. I would recommend slowing down to a pace you can complete the full 3.1 miles in. You may want to aim for a 10 minute pace. The two things that are most important for you to keep in mind is 1) Do not go out to fast, or you will burn out and or have a miserable experience. This is more difficult then you would think. When running in a race it is easy to get caught up in the experience. Line up towards the back and start out slow. Be conscious of your pace during your first mile and aim for a slower pace. You can always pick up speed latter if you feel up to it. 2) Enjoy the race. This is your first 5k. Take a minute to look around during the race and observe what others are doing. If you have to take a walk break, then take it. Your goal should be to finish. Just by lining up at the starting line you will have done something many will never do. Be proud of this accomplishment. One final note. The mom with the Brooks, pushing two kids in a running stroller will probably beat you. Don't let this get you down. She beats me too.

    posted almost 2 years ago

  • Keith P.PRO
    Keith P. Sendmail

    Congrats on your first race. I just ran mine a few weeks ago. Also a 5k. From what I understand, the training effect from any workout takes a week or two to kick in. If you can get some good workouts in this week, maybe a bit of speed, it could help you. But the last week, you're probably best to take it a bit easy. Everything else Jason said is right on.

    posted almost 2 years ago

  • Kevin W.
    Kevin W. Sendmail
    in reply to what Jason C. said:Congrats on your decision to run a 5K. There is something really cool about running with a group of people. I think is a primal instinct or something. I'm no expert on running, but that has never stopped me from putting in my two cents. I woul... read more

    Thanks for the response Jason. I'll keep that all in mind and start taking your advice today! I'm still getting a feel for the right pace for me but once I find one that will take me the full 5K I'm sure I'll be more comfortable with running (I've never really been much of a runner).

    And as for the Brooks mom, I'll show her what's what with my new Sauconys!

    posted almost 2 years ago

  • Kevin W.
    Kevin W. Sendmail
    in reply to what Keith P. said:Congrats on your first race. I just ran mine a few weeks ago. Also a 5k. From what I understand, the training effect from any workout takes a week or two to kick in. If you can get some good workouts in this week, maybe a bit of speed, it could he... read more

    Thanks Keith! I'll remember that for next week. How'd your first 5K go?

    posted almost 2 years ago

  • Stephanie Y.
    Stephanie Y. Sendmail

    Congratulations!

    I second Jason's advice about starting off slowly (and toward the back of the line!!!!) and then going from there. I find that on race days I have a ton more adrenaline pumping than just on my usual old runs, so that usually helps me get there a little faster and go a little farther.

    Some will say that you should be able to comfortably run 80% of the distance by race day. So for a 5k that would be about 2.5 miles. Personally, I would work on getting to that distance without stopping/walking in the next week or so.

    Good luck and let us know how it goes!

    posted almost 2 years ago

  • Kevin W.
    Kevin W. Sendmail
    in reply to what Stephanie Y. said:Congratulations! I second Jason's advice about starting off slowly (and toward the back of the line!!!!) and then going from there. I find that on race days I have a ton more adrenaline pumping than just on my usual old runs, so that usually hel... read more

    Thanks Stephanie! I'll definitely post my results! My goal is to run 100% of the way BEFORE race day so I'm going to work hard to reach that this weekend or early next week and then take it easy for the last couple days before the race. Hopefully my new running shoes will help. I've been using an old, worn out pair of cross-trainers which I'm sure didn't help!

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    Not having run in a race yet... (but I do run 5K each week night) I find that the key to any distance, I try to tackle, is to take it at my pace. I've occasionally encountered other runners on my routes and sometimes keeping pace with them has helped me. Sometimes that slightly faster pace sucked all the energy out of me. So, what I do now is focus on my pace. I'm not fast... But I can make the distance in a reasonable time and the key is finishing... nothing you do speed wise counts if you can't finish. So, find your pace and focus on that... keep your pace so that you keep your energy levels up.

    As to breaks... definitely take them if you need them... but keep them short and keep them a walking breaks... keep the muscles moving. I find that on my longer runs that a short 20 to 60 second walk can make a big difference in my energy level.

    One last thing... when I started working on routinely running 5K, it was hard. I had to take lots of breaks... but I quickly broke past those breaks to run the whole 5K. What I found was that my biggest obstacle was not the physical effort but my attitude. I figured it out one run where I was on the last two KM and my legs were "feeling like lead"... I kept telling my self... at the next creek crossing I could walk a little bit. In the mean time I tried to think about other things... and succeed better than I had imagined when I jogged right past the "next creek crossing" and ran on to the 6.4km mark. It was then that I realized that I was actually making myself "feel" more tired than I actually was because I was so focused on the "leaden feeling in my legs" and not paying attention to my core energy level. I found I could go farther and faster than I thought. Now, on weekends I'm working toward the 1/2 marathon distance (nearly there 19.7 km last weekend) and still running 5Ks most every night.

    The moral of the story... you can go farther than you think... you can keep up both the distance and the pace longer than you think... so, don't think about it... just run, focus on your pace, and have fun!

    posted almost 2 years ago

  • Todd C.
    Todd C. Sendmail

    You'd be surprised at how much the support and the crowd will carry you during the race. so if you find that you only run 2.5 miles or so in training- with all of those people watching you... well, you find another gear. :)
    If really pushing yourself in training you get to about a 27 min pace... I'd say start out at a 9:30 pace... if you're at the halfway point in about 14 minutes and feel good push it out a bit. Otherwise, just drop to a comfortable pace and enjoy it.
    This being your first one- the good news, no matter what you'll get a PR.

    posted almost 2 years ago | edited almost 2 years ago

  • Todd C.
    Todd C. Sendmail

    Oh- as to actually answering your question- there isn't a whole lot you can do over the last 2 weeks to help yourself. The die is mostly cast. Maybe, soon, get in some nice speedwork but otherwise just easy miles & tapering... and sleep. If you can, get down and run the course so you can get familiar with it.

    posted almost 2 years ago

  • Todd C.
    Todd C. Sendmail

    Oh- and thumbs down to walk breaks. It's a 3 mile race. Just pick a pace that you can hang with. 27 minutes, IMHO, would be great for a first 5k.

    posted almost 2 years ago

  • Kevin W.
    Kevin W. Sendmail

    Thanks Bo! Lots of good information here. I'll keep all that in mind and I'm sure it will motivate me. You can go longer than you think...I like it!

    posted almost 2 years ago

  • Kevin W.
    Kevin W. Sendmail
    in reply to what Todd C. said:Oh- and thumbs down to walk breaks. It's a 3 mile race. Just pick a pace that you can hang with. 27 minutes, IMHO, would be great for a first 5k.

    I'm not looking to take walking breaks. Actually, last night I ran a full 3.5 mi, no breaks. Now that I know I can do the full thing, I'm looking forward to doing it consistently!

    posted almost 2 years ago

  • Todd C.
    Todd C. Sendmail

    attaboy. seriously, sooo much of running is in the head. once you know, deep down, that you CAN do it, it makes it so much easier.

    posted almost 2 years ago

  • Stephanie Y.
    Stephanie Y. Sendmail
    in reply to what Kevin W. said:I'm not looking to take walking breaks. Actually, last night I ran a full 3.5 mi, no breaks. Now that I know I can do the full thing, I'm looking forward to doing it consistently!

    There you go! Congrats again.

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    Absolutely! Much of endurance and speed limits are in your head... you generally can go farther than you think and faster than you feel.

    posted almost 2 years ago

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