I know there is a few of you who run distance a few times a week. I need some training tips. I want to run some 5k races, 3.1 miles, this summer. One of them is in April and it's a benefit run/walk. It's for a local little girl who needs a lung transplant. Thats enough said right there why I want to do it, but I want to do a couple not just one. I'm not looking to win as it'd be my first race ever. I just want to finish it. What's some things I should train on while I'm doing my cardio 3 times a week. I saw in Men's Health, running at an incline can increase your 10k results by up to 9% and shave 6 minutes off your time in a marathon. So I think I'll do some incline running, also saw on another website that you need to work on sprints as well, so cross train. Any other tips or training? I know the biggest tip is not to start off sprinting as you'll get tired already. On the treadmill I've been running a mile 3 times a week ( i know not much) but I run a mile on 8.0 mph for about .7 miles, then run at 9 mph till .9, then 8 mph untill .95 then an all out sprint for the last .05 miles, usually like 11-12 mph. It's getting easier, slowly anyway.

So any tips or a quick training program? I can't spend too much time on cardio, as it'll cut into my weight lifting(and lifting is more enjoyable to me than cardio). I usually have 1-1.5 hours to lift and run on M,W,F. Thanks!

 

You don't have to run hard, you don't have to run far, you just need to get out on a regular basis to develop your strength and cardio. It sound like your doing fine. Running 1 or 2 miles three days a week is plenty, but I would say that running 2 miles at a slower pace would be better if you have the time. Also, make sure you take some time to cool down.

 

Yeah I think tomorrow I'm going to try and an do some incline for 1.5 miles at a slower pace. It just seems that my calves cramp up so much faster running at a slower pace. Plus I almost don't have the patience to run at a slower pace on the treadmill, but I'm going to have to if I ever want to actually finish this 5k race.

The cool down thing, yeah I usually walk at about 4 mph for however long it takes for my heart rate to get back down to around 120. We have these grip things on the treadmills at school that tell you what your heart rate is. I peak around 190 when I'm running the sprint at the end. The thing that is going to suck is this 5k race is at my old High School's cross country track, which is basically a grass path that circles a soy bean field, so you can imagine how uneven and how many mole holes the will be.

 

One of the main things about running is breathing.. as long as you can breath good, you should be able to go for a while..
one of the things i did when running xc, at the start, give a good sprint (mainly not be be in the pack at the begining think of it as kinda a hole shot in a dirt bike race) then get to your pace,
speeding up during the race is a good thing, and then of course give a good sprint at the end.
also one of the things that i learned is, sprinting and jogging (or race pace) take different muscle so you really do need to work on both, like one day do a good long distance run, then the next something like 5-6 100meter dashes at full pace,
if you have the energy and the breathe sprinting will work diff muscles, so even if your legs are tired just remeber to take LONG strides when sprinting, also that would work if your legs get tired during the race is to lengthen out your strides.

but you just need to run regulary and train in both states sprinting and distance running..

the only advise that i have besides breathing is the key.. learn to control your breathing and not to breath fast, make nice even paced deep breathes (those are better for you because you get more oxygen than short breaths)

 

Here are some pic of my wife and I working out.

 

I'm a little out of shape now, but back when I was in shape and running, I would go to the track and walk a lap just to get some blood flowing (after stretching of course), then run a mile. Then for the next mile I would run the straights, walk the curves. Then I'd walk another lap, then run another mile, then walk a cool down lap.

This was back before I got my current job that requires me to work at nights sometimes, so I had plenty of spare time. I would also ride my bike to the track and back.

Another thing that psychologically helped me (I know it's different for others) was my Ipod! It really took my mind off the pain and I enjoyed running and jammin' out lol. But there were also times when I just enjoyed the sounds around me too.

 

Ya I've been jamming out to the ipod when I run but the damn ear buds like to fall out and it's a pain at time to keep putting them back in.

Breathing is trouble for me. I'm breathing hard early on, but then stretch it out. This last run I did though It seemed like I breathed pretty well evenly through the whole mile I did. I go at 7 in the morning before class on Monday, Wednesday, and Friday..I might try going after class on tuesday and thursday and bump the cardio up a little more. But my goal tomorrow is to run 1.5 miles at a 2 or 3% incline. Probably take longer, but tomorrow is suppose to be chest day and I have a feeling my buddy won't be there so I'm going to be stuck doing dumb bells anyway and I'll be by myself so it'll cut time in half without my buddy being there.

 

I had the same problem with the earbuds, so I bought the kind that wrap around the back of your neck - had no trouble with them lol.

And the breathing will get easier as you go and also as it gets warmer. Cold air sucks when running - especially when you're just starting up.

 

I've been running on a treadmill at my college's rec center. Idk man it seems like 1 mile on the treadmill=about 2 miles of actual running. I don't know if the timer is messed up or not, but when I was running at 8-9mph I was only running a 8 minute flat mile. It just seems like I'm bookin it, but the time is slow? Or is an 8 minute mile pretty decent? I ran 1.5 miles today at a 2.5% incline and ran it just over 12 minutes. It felt pretty good today but running on a treadmill takes a lot of patience, and patience I don't have as it gets boring to me. I just wanted to get into the other side of the center and start lifting. I enjoy cardio, when I'm in shape but right now getting back into shape kind of sucks. I've been running a mile 3 times a week for about a month now, maybe a month and a half. Its gotten much easier, but still I think this 5k race is going to kick my ***! I need to start getting in there and playing some full court basketball, where I'm sprinting and cutting and driving. Thing is I'm more of a post player, but I'm a gaurd's size. But it's all for fun, not like anybody gets a million dollars for winning.

I mean this 5k race is the best of both worlds, get to help out a family in need by donating $20, and get to help myself out by achieving a goal and bettering myself by improving my cardio.

 

My best advice is you need to build up your endurance. Start slowly increasing the distance each week. If you are at 1.5 now go to 2 next week then 2.5 to 3. Even if you can not run the entire distance, walk a bit and then run again. The treadmill is fine to train on but does not really replace getting out and running. Check out mapmyrun.com you can map routes anywhere you are for distance. Other than that you want to make sure you have a strong core. Do a little ab and lower back training. It will help with your posture while running and help you breath a bit better. Most of your competitive 5k winners end up in the 15 to 17 minute range for the race depending on terrain. But for an average person anything under 30 is good.

 

I run a lot in the summers; had my 3 mile times down around 21 mins last summer.

One thing that has helped me with my breathing is when Im running, run with your palms open. Dont clench your fists; it makes you clam up tighter and get indirectly make your breaths shorter. Try it for a while; it seems to help me relax and breathe a little better.

 

Ya see I'm a former baseball player and I still remember my freshman year my coach saying when you run to take your index finger and touch your thumb like your holding a piece of paper. So that's how I run anyway. Ya I've been doing abs and push ups nightly mon-fri. I have searched for different ab workouts but most I've saw, I've tried and couldn't feel anything. So I've been doing both crunches and sit ups. Usually do 3 sets of 30.

I guess the endurance will only come with time.

 

Looks like you are doing some good training there. I run a couple of times a week- at least 6 miles, sometimes more or less. I usually start my pace a little slow, then pick it up after about 2 minutes when I'm running a 5K. I also do sprints when I run to train. Jog a slow pace-sprint for 100 yards, then slow to a jog or even walk. Alternate a couple of those in with your workout. The treadmill is great, with the incline. I do that as well. jog about 6 mph, then slowly increase the incline to 8%, then quickly to 15% if it goes that high.
And along with the other suggestions i've already seen- Breathing. Slow deep breaths will help you as well. In through the nose-out through the nose.

 

By the sounds of it you are doing just fine,an 8 minute mile is good and that translates to a 24:51 5K.You do not need to do 5K in training to race a 5K.Some web sites you might be inetersted in to help
www.halhigdon.com
www.runnersworld.com and go to the forum section
Goodluck in your race and do not go out to quick,that is the biggest mistake I see in most races where people get caught up in the moment and take off to fast.Better to start a little slower and then stretch it out.