5k run planned - short advice needed

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5k run planned - short advice needed

Postby daisy » Thu Oct 14, 2010 9:06 am

hi friends,

mostly i did thaibox and strenghts training the last years..
2-3 times MA and 1 time strenght perhaps per week?

i want to run a 5 k (or more precisly 5,4k) run on the 31th of dez 2010.
so i still have 2,5 months to train.

i did jogging 2-3 times the last year, so very little.

perhaps i would find 2-3 days a week to train till the week.

could you give me short advice?
how should my jogging look like?

my last 5k run (competition as untrained runner) was
25min, 30 sec for 5k.
i am about 193cm and 93kilos.

pls give me some short and basic advice, as i am to busy to look at it more detailed...

thanks :-)
daisy
http://www.vegan.at - http://www.veganisnormal.com - http://www.veganmania.at
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Re: 5k run planned - short advice needed

Postby Konstantin » Thu Oct 14, 2010 9:20 am

It sounds as if you are fit and mobile already, so I'm assuming that your intention is to improve your speed over the distance. With all distances there are two main objective:
* Make sure you can complete the distance.
* Maximise your speed over that distance.

I would suggest you start by doing some easy runs over 4-6 k to makwe sure you're happy with the distance. Then on other days do some short intervals at a slightly higher thanm target pace, which a short rest inbetween. I imagine that you're aiming to get faster than before so maybe you aim to run at around 22 mins, which is about 4:24 per kilometres. Try running 500 metres in 2:10, then repeat after a 60 second rest. Do about 5-8 of these.

Shorter intervals might help too. Maybe do 200 metres in 50 seconds, with a 30 sec rest, and repeat 10 times.

Make sure you include a run once a week that covers the full 5k. With this and one speed session a week you will improve, although how much you do depends on how much martial arts and weights you're doing.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: 5k run planned - short advice needed

Postby daisy » Mon Oct 18, 2010 7:45 pm

thanks for the advice mate. i will try to do so! :-)
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