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Main
Date: 16 Dec 2006 12:23:39
From: Techguy
Subject: Training for my first 5k
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I am planning on running in my first 5k on Jan 27 at Daytona
International Speedway. I checked on-line for training ideas and I
found several, but they are all for 3 or more months. I have just over
6 weeks.
Monday - 20 minutes of cross-training. Bike or elliptical. weight
training for legs and upper body. 80 or more crunches. I will increase
the cross training time 10 minutes each week.
Tuesday - 20 minute run/jog. No walking. Inrease 5 minutes each week.
Wednesday - 20 minutes of cross-training. Bike or elliptical. weight
training for legs and upper body. 80 or more crunches. I will increase
the cross training time 10 minutes each week.
Thursday - 20 minute run/jog. No walking. Inrease 5 minutes each week.
Friday - 20 minutes of cross-training. Bike or elliptical. weight
training for legs and upper body. 80 or more crunches. I will increase
the cross training time 10 minutes each week.
Saturday - rest
Sunday - Morning run. 3.1 miles. Increasing by .25 miles each week.
I think if I can stick to this schedule each week then I will have no
problem running 5K on the 27th.
Tomorrow I will finish the first week.
Comments are more than welcome. Also, what should I do the week before
the race?
Thanks
Darrin
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Date: 16 Dec 2006 14:31:31
From: Techguy
Subject: Re: Training for my first 5k
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Techguy wrote:
> tfactor wrote:
> > OK. I'm only a few months ahead of you. My first 5K was in September.
> >
> > If you've done 5k on a treadmill then you could probably finish a 5k
> > race if it were held tomorrow, so you're in good position. Your plan
> > looks good. Avoiding injury before the race is the most important thing
> > and your plan seems prudent in that regard: no back-to-back days
> > running, some cross-training and rest days, gradual mileage increases.
> > You may be interested in weight-training as an end in itself but it'll
> > do little or nothing to help or hinder your running in the next six weeks.
> >
> > Do all of your running, for now, at a gentle pace. The rule of thumb is
> > that you should be able to converse in full sentences while running. You
> > 'll derive no benefit from running any faster than that and risk injury
> > or over-training.
> >
> > It isn't clear if you're currently doing some or all of your running on
> > the treadmill. In general it's a good idea to do at least some of your
> > training in similar conditions to the race you're training for, so get
> > some outside runs in if possible. The difference isn't drastic but it's
> > best to avoid surprises during the race. You should also be training in
> > whatever shoes, clothes, and other paraphernalia you'll be using in the
> > race.
> >
> > Your plan seems good but don't slavishly follow the plan to the
> > detriment of your goal. Just because you have a plan that says "do X on
> > Tuesday" doesn't mean you should do X on Tuesday if you're sick or
> > injured. Make adjustments as you proceed.
> >
> > Good luck and have a great race.
>
> Thanks for the advice. I am doing Mon, Wed, Frit the gym I am doing
> Tue, Thurs, and Sunday on the road.
I meant Fri at the gym. I have no idea what a frit is.
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Date: 16 Dec 2006 14:30:27
From: Techguy
Subject: Re: Training for my first 5k
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Charlie Pendejo wrote:
> Techguy wrote:
> > The reason I am doing the crunches is to rid myself of the extra
> > skin left over from my enormous weight.
>
> Do the crunches help with that? I hadn't heard that before. Congrats
> again on your success to date, of which that skin is evidence.
>
> And can you recommend any exercises for ridding oneself of the extra
> lung tar left over from one's smoking?
Crunches and situps are about the only way I know of to get rid of the
flab. As for smoking. I smoked for 15 years, two packs a day. I had to
have my lungs x-rayed two years after I quit and the doctor could not
tell that I once smoked. Everything I have heard and read leads me to
believe that the body recovers quickly from smoking.
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Date: 16 Dec 2006 14:26:21
From: Charlie Pendejo
Subject: Re: Training for my first 5k
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Techguy wrote:
> The reason I am doing the crunches is to rid myself of the extra
> skin left over from my enormous weight.
Do the crunches help with that? I hadn't heard that before. Congrats
again on your success to date, of which that skin is evidence.
And can you recommend any exercises for ridding oneself of the extra
lung tar left over from one's smoking?
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Date: 16 Dec 2006 14:25:23
From: Techguy
Subject: Re: Training for my first 5k
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tfactor wrote:
> OK. I'm only a few months ahead of you. My first 5K was in September.
>
> If you've done 5k on a treadmill then you could probably finish a 5k
> race if it were held tomorrow, so you're in good position. Your plan
> looks good. Avoiding injury before the race is the most important thing
> and your plan seems prudent in that regard: no back-to-back days
> running, some cross-training and rest days, gradual mileage increases.
> You may be interested in weight-training as an end in itself but it'll
> do little or nothing to help or hinder your running in the next six weeks.
>
> Do all of your running, for now, at a gentle pace. The rule of thumb is
> that you should be able to converse in full sentences while running. You
> 'll derive no benefit from running any faster than that and risk injury
> or over-training.
>
> It isn't clear if you're currently doing some or all of your running on
> the treadmill. In general it's a good idea to do at least some of your
> training in similar conditions to the race you're training for, so get
> some outside runs in if possible. The difference isn't drastic but it's
> best to avoid surprises during the race. You should also be training in
> whatever shoes, clothes, and other paraphernalia you'll be using in the
> race.
>
> Your plan seems good but don't slavishly follow the plan to the
> detriment of your goal. Just because you have a plan that says "do X on
> Tuesday" doesn't mean you should do X on Tuesday if you're sick or
> injured. Make adjustments as you proceed.
>
> Good luck and have a great race.
Thanks for the advice. I am doing Mon, Wed, Frit the gym I am doing
Tue, Thurs, and Sunday on the road.
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Date: 16 Dec 2006 14:04:18
From: Techguy
Subject: Re: Training for my first 5k
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D Stumpus wrote:
> "Techguy" <darrin35_2000@yahoo.com> wrote
>
> > Monday - 20 minutes of cross-training. Bike or elliptical. weight
> > training for legs and upper body. 80 or more crunches. I will increase
> > the cross training time 10 minutes each week.
>
> All the weightwork isn't going to make any difference in your running. It
> will just encourage muscle growth (unless very high reps/low weight).
> Muscle growth for runners is just dead weight. Look at the fastest distance
> runners, they're quite lean (strong, but not bulky at all). As far as
> crunches go, unless something is seriously out of whack, just running on
> varying terrains will do a fine job of increasing core strength. Feel your
> abs as you run, and you'll see they get a workout whenever you run.
>
> If it makes you feel and look good, go for it, but it won't make you faster
> and may tire you out (especially legwork) for the next day's run, impairing
> your development a bit.
>
> > Also, what should I do the week before the race?
>
> Taper (although you run very little compared many racers, who often do 50+
> miles/week, that it may not be as important in your case). Something like:
> take two days completely off before your race, so everything gets charged
> up. Don't run hard in the last 5-6 days. Don't overeat -- no more than your
> normal diet. If you drink, abstain the night before. Heck, abstain even if
> you don't drink...
>
> Just my .02 (special this week...free!)
>
> -- Dan
>
The reason I am doing the crunches is to rid myself of the extra skin
left over from my enormous weight. Sounds disgusting, and it is.
Darrin
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Date: 16 Dec 2006 13:49:32
From: D Stumpus
Subject: Re: Training for my first 5k
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"Techguy" <darrin35_2000@yahoo.com > wrote
> Monday - 20 minutes of cross-training. Bike or elliptical. weight
> training for legs and upper body. 80 or more crunches. I will increase
> the cross training time 10 minutes each week.
All the weightwork isn't going to make any difference in your running. It
will just encourage muscle growth (unless very high reps/low weight).
Muscle growth for runners is just dead weight. Look at the fastest distance
runners, they're quite lean (strong, but not bulky at all). As far as
crunches go, unless something is seriously out of whack, just running on
varying terrains will do a fine job of increasing core strength. Feel your
abs as you run, and you'll see they get a workout whenever you run.
If it makes you feel and look good, go for it, but it won't make you faster
and may tire you out (especially legwork) for the next day's run, impairing
your development a bit.
> Also, what should I do the week before the race?
Taper (although you run very little compared many racers, who often do 50+
miles/week, that it may not be as important in your case). Something like:
take two days completely off before your race, so everything gets charged
up. Don't run hard in the last 5-6 days. Don't overeat -- no more than your
normal diet. If you drink, abstain the night before. Heck, abstain even if
you don't drink...
Just my .02 (special this week...free!)
-- Dan
--
Posted via a free Usenet account from http://www.teranews.com
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Date: 16 Dec 2006 13:47:55
From: ange
Subject: Re: Training for my first 5k
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>
> My goal for this first race is to finsih and run the complete distance.
> Time does not matter.
If time does not matter and you just want to finish, then my suggestion
is that you will need to be able to run at least 4km before the event
non stop.
you can do it in six weeks if you are determined. increase things
slowly but steadily and push yourself just that little bit harder in
every training session that you do. i know this sounds silly but even
if you try and go a little bit faster rather that a little bit further
with every run that you do.
good luck you can do it. one other suggestion. write down you goal and
stick it in as many places as you can around the house, it will remind
you of why you are doing everything that you are.
good luck and let us know how you go
Ange from Aus
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Date: 16 Dec 2006 19:34:02
From: Beginning runner
Subject: Re: Training for my first 5k
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In article <1166305675.024554.51810@16g2000cwy.googlegroups.com >,
"ange" <at524342@bigpond.net.au > wrote:
> If time does not matter and you just want to finish, then my
> suggestion is that you will need to be able to run at least 4km
> before the event non stop.
That pretty much corresponds to my experience. My longest run before
doing my first 5K was just about that: 2.45 (3.9K) miles if I recall
correctly.
I just signed up for my second race: 3 miles (not 5K) on New Year's Eve.
When I told a friend about it, she signed up for the 3 mile walk at the
same event.
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Date: 16 Dec 2006 13:26:37
From: Techguy
Subject: Re: Training for my first 5k
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tfactor wrote:
> What distances are you currently running?
> How long have you been running?
> What's your goal for this race? To finish? To finish in a certain time?
I am currently running between 1.5 and 2 miles. I have run 3.1 miles
once, on a treadmill. I started running about 3 weeks ago. I used to
wiegh 400+ pounds and I am down to the mid 220's and running was
something I always wanted to do. See port for details
http://groups.google.com/group/rec.running/browse_frm/thread/5660b0e385b90469/f1d0df9338654397?lnk=arm&hl=en#f1d0df9338654397
My goal for this first race is to finsih and run the complete distance.
Time does not matter.
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Date: 16 Dec 2006 17:18:54
From: tfactor
Subject: Re: Training for my first 5k
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OK. I'm only a few months ahead of you. My first 5K was in September.
If you've done 5k on a treadmill then you could probably finish a 5k
race if it were held tomorrow, so you're in good position. Your plan
looks good. Avoiding injury before the race is the most important thing
and your plan seems prudent in that regard: no back-to-back days
running, some cross-training and rest days, gradual mileage increases.
You may be interested in weight-training as an end in itself but it'll
do little or nothing to help or hinder your running in the next six weeks.
Do all of your running, for now, at a gentle pace. The rule of thumb is
that you should be able to converse in full sentences while running. You
'll derive no benefit from running any faster than that and risk injury
or over-training.
It isn't clear if you're currently doing some or all of your running on
the treadmill. In general it's a good idea to do at least some of your
training in similar conditions to the race you're training for, so get
some outside runs in if possible. The difference isn't drastic but it's
best to avoid surprises during the race. You should also be training in
whatever shoes, clothes, and other paraphernalia you'll be using in the
race.
Your plan seems good but don't slavishly follow the plan to the
detriment of your goal. Just because you have a plan that says "do X on
Tuesday" doesn't mean you should do X on Tuesday if you're sick or
injured. Make adjustments as you proceed.
Good luck and have a great race.
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Date: 16 Dec 2006 15:38:11
From: tfactor
Subject: Re: Training for my first 5k
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What distances are you currently running?
How long have you been running?
What's your goal for this race? To finish? To finish in a certain time?
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Date: 17 Dec 2006 05:36:22
From: Black Metal Martha
Subject: Re: Training for my first 5k
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Techguy wrote:
> Charlie Pendejo wrote:
> > Techguy wrote:
> > > The reason I am doing the crunches is to rid myself of the extra
> > > skin left over from my enormous weight.
> >
> > Do the crunches help with that? I hadn't heard that before. Congrats
> > again on your success to date, of which that skin is evidence.
> >
> > And can you recommend any exercises for ridding oneself of the extra
> > lung tar left over from one's smoking?
>
> Crunches and situps are about the only way I know of to get rid of the
> flab. As for smoking. I smoked for 15 years, two packs a day. I had to
> have my lungs x-rayed two years after I quit and the doctor could not
> tell that I once smoked. Everything I have heard and read leads me to
> believe that the body recovers quickly from smoking.
No, losing weight is the only way to get rid of the flab. Skin is not
flab, fat is. If it's loose skin, it will usually stretch back with
mininal looseness, unless there is a lot left, then sometimes plastic
surgery is the only way to get rid of it.
When one has a lot of extra weight (in fat), the muscles from crunches
will make the stomach area appear larger, not smaller.
There is no such thing as spot reducing.
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Date: 17 Dec 2006 17:04:58
From: Phil M.
Subject: Re: Training for my first 5k
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bastmag666@yahoo.com wrote:
>> runches and situps are about the only way I know of to get rid of the
>> flab. As for smoking. I smoked for 15 years, two packs a day. I had
>> to have my lungs x-rayed two years after I quit and the doctor could
>> not tell that I once smoked. Everything I have heard and read leads
>> me to believe that the body recovers quickly from smoking.
>
>
> No, losing weight is the only way to get rid of the flab.
Right on! Loosing weight, more specifically fat is the only way. You can
do that by maintaining a caloric defecit or surgery.
> Skin is not flab, fat is. If it's loose skin, it will usually stretch
> back with mininal looseness, unless there is a lot left, then
> sometimes plastic surgery is the only way to get rid of it.
The ability of your skin to tighten up may have something to do with age
and/or genetics. I lost 80 pounds about 3 years ago and I still have
wrinkles over my abdominal area.
> There is no such thing as spot reducing.
How many times have we said that? ;-)
--
Phil M.
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Date: 17 Dec 2006 17:12:35
From: Phil M.
Subject: Re: Training for my first 5k
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pmarg@charter.net wrote:
> Right on! Loosing weight,
Ack! I meant "Losing."
--
Phil M.
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Date: 17 Dec 2006 04:22:23
From: Ed Prochak
Subject: Re: Training for my first 5k
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Techguy wrote:
[]
>
> Thanks for the advice. I am doing Mon, Wed, Frit the gym I am doing
> Tue, Thurs, and Sunday on the road.
The only other tidbit of advice I will add is to start a running
log/journal.
It doesn't have to be complicated, just note basic stuff about your
run, like distance, date/time, some comments about how it felt or
observations about yourself or surroundings, and whatever else you
like. You'll appreciate having one later in your running career.
Enjoy the run
ed
PS don't forget to post a race report for us. Good luck.
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Date: 17 Dec 2006 13:21:40
From: Black Metal Martha
Subject: Re: Training for my first 5k
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Phil M. wrote:
>
>
> > There is no such thing as spot reducing.
>
> How many times have we said that? ;-)
>
Sometimes repetition is the key. ;)
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Date: 18 Dec 2006 11:21:16
From: Kaz Kylheku
Subject: Re: Training for my first 5k
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Techguy wrote:
> Sunday - Morning run. 3.1 miles. Increasing by .25 miles each week.
[ snip ]
> I think if I can stick to this schedule each week then I will have no
> problem running 5K on the 27th.
Why would you have a problem running 5 km, when day 7 of your weekly
schedule is a 3.1 mile run? 3.1 miles is 5 km.
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