Running my first postop 5K - how can I get sub 40 minutes?

(deactivated member)
on 8/13/10 7:12 am
My first 5K (was preop), I finished in 42 minutes.

I really want to finish sub-40, but I seem to be stuck at a pace of 13:55 minutes a mile.

How can I train so as to get better than this?

Any advice appreciated.
mrslatch
on 8/13/10 10:48 am - Fort Campbell, KY
Have you thought about doing the couch to 5k program? Maybe you could start further into it, or alternate between jogging and running, rather than walking and running? That is what I'm doing. I hear interval training is the best, and the C25K App on my ipod was the easiest thing for me to use that already had preset times sectioned out for me.
Morgan  My Blog
Proud Army Wife! 


DANCBJAMMIN
on 8/13/10 12:26 pm - Fort Worth, TX
You need to start doing speed intervals! Example:

Warm-up
Run 1 minute at Goal 5k pace
run 1 minute at easy pace for recovery
Repeat this 8 times
Cool down

Next speed workout 1:30 at goal pace
run 1 minute recovery
repeat 8 times

Next speed workout
2 minutes @ goal pace
30 seconds recovery


Next one
3 minutes @ goal
1 minute at old 5k pace.


Your Friend In Health & Sport,

Dan Benintendi - OH Support Group Leader
www.trimywill.com 
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/


mrslatch
on 8/14/10 12:09 pm - Fort Campbell, KY
 Thanks for this Dan! I think this is what my husband was trying to explain to me the other day, but its not the easiest to do from Afghanistan I don't guess. lol This chart helps a lot!
Morgan  My Blog
Proud Army Wife! 


Linn D.
on 8/14/10 1:45 pm - Missoula, MT
What Dan said.

The main thing to know is that in order to run faster... you need to run faster.  I've used similar methods, but since I run on a TM it's easier to set the desired speeds.  The speed workouts should be done about once a week.

Linn
Nestan
on 8/16/10 1:49 pm - Canada
 How about tailoring your nutrition prior and during the run so that you have stamina to to finish in sub-40s? I just finished a book on vegetarian sport nutrition written by a marathoner nutritionist, and she shared her own results on "mindless" diet vs specific types of food. What do you usually eat before the training? 
Cheers,
Olga
 Food responds to our soul's dreams and our stomach's appetite
http://www.choose-healthy-food.com
Check out my vegetarian  high protein recipes for weight loss
Most Active
×