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Thread: 5k run in three weeks, best way to train? page

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    afsjesse's Avatar
    afsjesse is offline Senior Member
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    5k run in three weeks, best way to train?

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    I've been asked to do a 5k run on Nov. 15th. I've accepted and was wondering what's the best way to train for such a thing? I don't run now, only brisk walking and weight lifting. Last year when I was 244, I was running about 5k on a treadmill but that was long ago and at a heavier set. So, is there a way to train for it without killing my shins on a treadmill beforehand?

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    Lojasmo's Avatar
    Lojasmo is offline Senior Member
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    Buy a pair if vibrams. What I did was run 5k one day at a fast-ish clip (7mph?) and the next day I would do hill intervals at a slower pace (5?)

    I can't stress enough using minimalist footwear. Oh...I was able to run mine in 24:47, and I am sort of a fatty.

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    afsjesse's Avatar
    afsjesse is offline Senior Member
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    7! That's fast, to me. I do 6 at most from what I remember. I'm thinking more like 5 - 5.5, a modest pace, but also a sustainable one.

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    Grumpycakes is offline Senior Member
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    Vibrams can really hurt and chafe your feet until you get used to them, especially if you start with a 5k in them.

    5k isn't such a big deal, though. I think you should try a 2k run this week, a 4k the next, and then a 5k the next. Throw in a couple sprinting sessions, too.

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    MightyAl's Avatar
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    It is CW that you need to train for a 5k. I run a 5k race about every other month and have done no more then sprints 1/week and then my regular body weight routine. I consistantly run under 22 minutes. Unless you really enjoy running there is no need to do any regular mileage. It also keeps you from getting the chronic injuries that plague runners.

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    lizch's Avatar
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    Vibram themselves warn against going too far too fast right away. I think to run a 5K just 3 weeks after getting them is a setup for injury. And I'm a huge VFF fan.
    Liz.

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    Melody's Avatar
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    Lots and lots of sprints and intervals. On hills when possible. I never run more than 800 meters at a time at my gym, and rarely that much and I can easily run a 5k when I need to.

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    I agree with the minimalist shoe recommendation. I think that people should ease into running, period, regardless of what kind of footwear they have. I would do a program like Couch-to-5K or Hal Higdon's novice 5K program (though you can start on a more advanced week if you'd like) and do the race as a walk-run. I see no reason to do sprints at this point in terms of 5K training; sprints are considered speedwork, and I would focus on actually running 5K without stopping, it's silly to work on getting your 5K time down when you're not even completing the distance yet!
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    afsjesse's Avatar
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    All good recommendations! I'm going to ease into it this week by running 2k a couple of times, then advancing up from there each week. Thanks to all!

  10. #10
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    Speaking of the Vibrams, I love mine, but I made the mistake of running a 5k way too early (2 or 3 weeks), and my right calf was TOAST for several weeks after it...

    Be warned..

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