- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
5K / Aerobic Fitness (New Runner)
Posted on 10/12/24 at 10:13 am
Posted on 10/12/24 at 10:13 am
I have a bit of a rookie question and I wanted to get the board’s opinion. I recently ran my first 5K. I was very happy with my time. I did the C25K plan. After finishing the 5K, I took a couple of weeks off, just due to business travel and frankly not having another race lined up.
I signed up for another 5K to have a goalpost to keep training for. I am curious now what is the best way to “stay” in 5K shape. Does anyone have any advice on what do now?
I have tried reading into the topic but it is somewhat limited. I understand some sort of interval training helps reduce time. I wouldn’t mind shaving off a few minutes but I am happy just finishing race.
Right now I typically run 3-4 times a week (every other day). I am doing 2.5/2.5/3 at my 5K pace.
Thanks guys!
I signed up for another 5K to have a goalpost to keep training for. I am curious now what is the best way to “stay” in 5K shape. Does anyone have any advice on what do now?
I have tried reading into the topic but it is somewhat limited. I understand some sort of interval training helps reduce time. I wouldn’t mind shaving off a few minutes but I am happy just finishing race.
Right now I typically run 3-4 times a week (every other day). I am doing 2.5/2.5/3 at my 5K pace.
Thanks guys!
4
Posted on 10/12/24 at 12:00 pm to TheDeathValley
Depends on your end goal. Do you want to run faster 5ks only? Or do you want to work up to higher mileage like 10k or even half marathon?
Posted on 10/12/24 at 5:07 pm to TheDeathValley
That's pretty much how i used to run too but the real runners on here will tell you to run more miles much slower and just do speed work a couple of times a week. I'm trying that now, will report back if it pays off after my next race in November
Posted on 10/13/24 at 10:28 am to jordan21210
quote:
Depends on your end goal. Do you want to run faster 5ks only? Or do you want to work up to higher mileage like 10k or even half marathon?
I’d like running but I don’t love running. I’m perfectly happy staying at ~3 miles.
Posted on 10/13/24 at 11:03 am to TheDeathValley
To truly make gains in 5k, you need to build an aerobic base by running more miles and then start adding in some speed work.
If you’re a person that just wants to run 2 or 3 miles here and there and knock out an above average 5k race a couple times a year, just keep doing what you’re doing. Maybe bump one of your weekly runs up to 5 or 6 miles and another of your runs do some sort of speed work. Maybe alternate intervals and tempo every other week.
Something like…
Week 1:
- 3 mile easy run
- Crosstrain
- 400m intervals
- Crosstrain
- 3 mile easy run
- 6 mile easy run
- Rest
Week 2 would be the same except do a tempo run instead of intervals. Just keep changing the weekly workout. I think you’d see pretty decent results doing something like this. Also, get good shoes if you don’t have them already.
If you’re a person that just wants to run 2 or 3 miles here and there and knock out an above average 5k race a couple times a year, just keep doing what you’re doing. Maybe bump one of your weekly runs up to 5 or 6 miles and another of your runs do some sort of speed work. Maybe alternate intervals and tempo every other week.
Something like…
Week 1:
- 3 mile easy run
- Crosstrain
- 400m intervals
- Crosstrain
- 3 mile easy run
- 6 mile easy run
- Rest
Week 2 would be the same except do a tempo run instead of intervals. Just keep changing the weekly workout. I think you’d see pretty decent results doing something like this. Also, get good shoes if you don’t have them already.
Posted on 10/13/24 at 8:01 pm to TheDeathValley
5Ks are so short that there are a number of ways to attack them. I PR'd my 5K one day not even aiming to do so. I had been slowly shaving some time off of my daily jogs/lowering my mile pace and, one day, I felt good AF and just ran like a MFer. I was huffing and puffing the entire time but PR'd the 5K by about 40 seconds.
It was fricking awesome.
To be perfectly clear, DO NOT START PUSHING YOURSELF TO THE EXTREME UNTIL YOU BUILD A SOLID BASELINE OF AEROBIC FITNESS AND STRETCH WELL.
It was fricking awesome.
To be perfectly clear, DO NOT START PUSHING YOURSELF TO THE EXTREME UNTIL YOU BUILD A SOLID BASELINE OF AEROBIC FITNESS AND STRETCH WELL.
Posted on 10/14/24 at 7:31 am to Tornado Alley
Thanks guys I’ll definitely incorporate this into it!
Posted on 10/14/24 at 12:57 pm to TheDeathValley
You may also want to look up tempo runs and "fartleks."
Tempo runs are fun, especially if they're short. For instance, if you're doing a 4 miler, do the first mile very easy, do the second and third fast and at a challenging pace, and do the fourth mile very easys.
Tempo runs are fun, especially if they're short. For instance, if you're doing a 4 miler, do the first mile very easy, do the second and third fast and at a challenging pace, and do the fourth mile very easys.
Posted on 10/15/24 at 12:41 pm to TheDeathValley
quote:
I’d like running but I don’t love running. I’m perfectly happy staying at ~3 miles.
I'm a pretty new runner too (recently did a first 5k). But apparently like a lot of people I found I don't really start enjoying the run until a mile or so in, so once I got more comfortable at the 5k distance I found I was just starting to feel good around the time I was heading back.
Hence now stretching it out a little and putting some 10ks on the calendar.
Posted on 10/15/24 at 6:29 pm to Pettifogger
Are you warming up properly?
I used to just do some static stretches, bounce around a couple of times before the race and go thinking I was saving energy.
You're supposed to jog around 10 min or so, dynamic stretching, strides etc... before you start. You may already be doing that but if not it might help with that sluggish first mile.
I used to just do some static stretches, bounce around a couple of times before the race and go thinking I was saving energy.
You're supposed to jog around 10 min or so, dynamic stretching, strides etc... before you start. You may already be doing that but if not it might help with that sluggish first mile.
Posted on 10/16/24 at 9:34 am to RandySavage
Not really, so I'm sure that is part of it. I'm pretty new to running so I'm just getting to the point where a 10 minute jog as a warm up is even possible without significantly interfering with my ambitions for the "actual run" 
My first mile performance isn't really impacted, I just don't really settle in until mile 2+
My first mile performance isn't really impacted, I just don't really settle in until mile 2+
Posted on 10/19/24 at 5:06 pm to TheDeathValley
quote:
Right now I typically run 3-4 times a week (every other day). I am doing 2.5/2.5/3 at my 5K pace.
I’m not a fast runner but I love reading about the sport, and please don’t do all of your runs at race pace. At minimum pick one of the Hal Higdon plans and try that out for a bit LINK
I get what you’re saying about not wanting to do super long runs, but a weekend run of even 5-6 miles would likely do wonders for your fitness and eventual race times
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News