A little help for a 5k

"I just looked at all of my stats and I thought I was training a lot longer than I had been. I only have 3 weeks under my belt and I thought I had nearly 3 months"

What type of medicine are u on, I often mistake 3 weeks to be three months all the time, this makes no sense, nothing u can do now is gonna make a significant difference in ur race

mountain troll go back to your cave mountain troll

0/10

if you ran 4800m at 7:48 pace, that converts to about a 24:10 5k. dont let me burst your bubble... actually do let me burst your bubble... there is no way you will break 18 minutes in the 5k!! not only will you not do it for this race, judging by how i perceive you from your post, but you will never break it in your life. just give up now dude (im assuming your a dude)...

8/10

I was laughing the entire time, well played sir!

lol! I accept your challenge!!

And btw, you are an idiot. You should never tell anyone to give up.

The length of my run training is easy to misjudge when you do as much as I do. Also, I began training in general almost 3 months ago. My routine is as follows:

9AM Yoga/Exercise

10AM Palates

11AM 40% Weights*

1PM Stretching

3PM 1 hour Running (threw it in mid-August)

6PM 3 hours biking

10PM 75% Weights*

12AM Exercise

* - the x% on the weights are based on formulas I came up with dealing with body weight, average repetitions for a given weight and max weight. A 40% curl for example, would mean I am working out at 40% effort rather than 40% of my body weight, so I would work mainly with a 5 pounder and a 12 pounder (by choice) which represent 4.2% and 12% of my body weight respectively, but adjust the repetitions accordingly.

I will not bike anymore in October because of weather, and I was planning on focusing on running then (I will have access to an indoor track). My goal was to reach a 7:15 mile pace by mid-October when doing distance and then I will wing it from there. I am running according to predetermined paces, so even though I ran a horribly slow 7:48 pace, my goal was to run at a 7:45 pace consistently. I just do not think I can run too much faster than about a 7:30 pace for a 5k at the moment because I am not satisfied with some of my stats. Like, I ran for 15 minutes at approx that 7:30 pace (covered 2 miles +/- 200m) and my heart rate was at 148bpm... I was expecting it to be lower. Also, my 800m times at the end of a distance run are 3 minutes and those should be easily breaking 2:30.

I don't understand...is this supposed to be funny? The best trolls are the ones that make me laugh. This is just confusing.

first off... do you have a life? why are you training all day long?

second of all... 5lb curls? really? do you need my grandma to spot you?

third... your an idiot... that is the dumbest 5k training routine i have ever heard of... you cant be serious cause this seems like a really funny joke

If you can dedicate 12 hours a day......run for 12 hours everyday. Take the day before the race off.

hahahahahah....wow

Troll points....5/10

Not bad though, you went too far on your second post though

I agree... your second post went too far.

doug funny wrote:

second of all... 5lb curls? really? do you need my grandma to spot you?

I wouldn't laugh if I were you. Have you ever done five lb curls? While a few may not be too taxing, try doing 4,000 continuously and see how your arm feels.

lol. I don't do 4,000, but I usually do sets of 200 and I combine it with shoulder raises, so I will do a curl then shoulder raise as one rep. My max curl is 115 lbs, my max bench is 210 lbs. Max incline is 185 lbs and max leg press is 380 on the machine and I have never gone past 155 lbs doing squats, but I do sets of 25 reps pyramiding from 115 lbs.

My life is my training. I am retired from working...ok, I quit. Work gives no benefits (and don't say money, there is more to life than money). Training is something to do for yourself. I would rather workout during a 12 hour period than dedicate 12 hours a day to work (3 hours commuting + 9 hours working). Working sucks, especially when you are getting paid salary. Yeah, I made some bonus, but still, there were many weeks where I basically lived in the office.

Well, the curls are harder than you would think and it is 5 lbs per arm. Take your body weight and divide that by 12. Take that weight and do 4x200 (4 sets of 200 reps). However, in each rep, you will do a side shoulder raise as well (meaning you will look like the letter "T").

As for your third point, when did I say that was my 5k training? That is what I am doing to get back into shape. The biking is just really leisure (basically no effort). There is not much time left where I can bike so I am taking advantage. I sometimes just take a walk or whatever. There is not much else to do on weekdays since everyone works.

As for the 5k, I am serious. I want to do as well as possible. I have never run one and never trained for one. I am a sprinter and only know workouts for sprinting. I have not started that yet, because I am still out of shape. I really need some suggestions for workouts for the 5k. If all you can suggest is "just give up", then what does that say about you?

I am rethinking the 18 minute mark however. The fastest I have ever run distance was at a 5:37 pace (variable), so that would have been around a 17:34. The longest I ever kept that pace was 5 miles where I ran that in 28:39 (7 years ago and again it was a variable pace increasing with each mile). Also, I keep on thinking of the 5k as 3 miles (I am used to measuring my runs in miles rather than kilometers, so I never bother thinking about how pace translates to 5k).

But anyway, I have no idea what type of training to attempt. I do not know if it is too early for me to begin sprint training (I am still very out of shape). I know sprint training helps your distance, but I have never attempted it without getting a good core endurance. The main problems I see in myself is that I am not running completely relaxed, my stride length is rather short (I would estimate between 1.5m - 1.7m per stride), and I lack endurance (I get winded during my distance runs). Should I try tempo runs? Also what drills should I incorporate? Currently I do, High Knees, Butt Kicks, Skipping, Skip kicking (same as skipping, but I kick out), and sideways running (I forget the name, but your legs cross side to side when you do this). I also do some backwards running, but I do that once a week.

Also, if someone knows some dynamic stretches that are good for running. All I do now are front leg swings, side leg swings, stationary lung, lung walking, squats, and squats.

As for running, I have a slight improvement. I ran 4 miles today, but I only timed the middle 3 (meaning from 800m to 4000m). The time was 22:59. I had enough energy to pull of a 30 second 200m so I think I can run 23:30 in the 5k if it was today. I also ran a mile in 6:22 (heart rate was 156bpm - 160bpm after this).

So, I have 9 more days to train. What is a more reasonable time to shoot for? Is there any correlation to 1 mile time and 5k time? I am looking for something specific, like if I can run a mile in X minutes I *should* be able to run a 5k in Y minutes.