So you want to run a 5K?

It's that time of year. New Year's resolutions, going to the gym, giving up sweets and running in your very first 5K race. Running magazines are full of articles with advice on running your first or your fastest 5K. Reading the magazine every month can get confusing. So, I thought I would pare down this information overload into something (I hope) that will be useful to first time racers.

Goals-Set a specific goal. If you just want to finish or do you want to finish in a specific time? Be clear about this, remember, just finishing a race is an accomplishment. If it is your first, remember that there are many races to come where you can improve on your time.

PICKING A RACE

The training suggestions assume that you pick a race 3 months in advance. In picking a race, make these considerations. Is the race course flat or hilly? For first timers, I suggest finding a flat course. How big is the race? If it is run in conjuction with a 10K or half marathon, the field will be larger than a singular 5K. If you like big crowds and that kind of atmosphere, great! Some people feed off that type of energy. Like being in a concert, only this time, you get to be in the band! If you are a little nervous about being around big crowds, look for a smaller venue. Some first time runners like to participate in groups such as Team in Training and other organizations. If that interests you, then by all means, have fun running in the group but remember, the group can only go as fast as its slowest member, so if you want to see how fast you can run a 5K, then this might not be for you.


TRAINING

The following assumes that you have at least 3 months to train for your race.

JUST WANT TO FINISH

For those of you who just want to finish and would like to run the entire race and who have been training three months or less or are even just starting, I have the following suggestions. You should run 3-4 times a week from now until the race. Weightlifting or other cross training is fine, but do those on non-running days. Your training goal is to get used to running a half an hour without stopping. If you are just starting out, I would suggest you run for 15 minutes and turn around and run back to your starting point. If you have to walk, that is fine, but start running when you catch your breath. If you are running with a friend, run as fast as you can talk. What is he talking about you ask? What I mean is that run with your friend and have a conversation, when you are too tired to talk, slow down. eventually, you will be able to talk and run the entire way. Once you can do this, I guarantee you will finish your 5K. If you can also follow my tips on running the race, you might surprise yourself with how well you do.

For you, speed training might be a bit much. However, if you want to try it, keep it simple and do the fartlek exercises during your regular run in the 4 weeks prior to your race. I do believe that running one over distance run a week after 4 weeks of training would be helpful to you.

I WANT TO RUN FAST!

For those of you who have been running 3 months or more and you want to do more than just finish, your training should be specifically focused on becoming faster and just as important, stronger. Your training will involve three different components, speed training, overdistance for building stamina and recovery runs.

If your runs up to this point have been for a half an hour or more for more than three months, you've already built up a base to begin speed training. One thing to keep in mind is that more injuries occur during this phase than in any other. I suggest that following a speed workout, you take two recovery days afterwards, either cross training or recovery runs.

One type of speed workouts is called "fartlek" which is a Swedish word for "speedplay." In this type of run, you run at a relaxed speed for at least 5 minutes, then run faster for 2-3 minutes, then run at a relaxed speed and so on. Some people run fast from one object (like a telephone pole) to another rather than time. The point is to run at different speeds during a run.

Another type of workout are intervals. Here you will need to go to a track and will needs a digital watch or stopwatch. You will need to record your times so that you can track improvement. At the track, I would suggest jogging 2-4 laps aroung the track, followed by some stretching. Then for your first interval, I would suggest you run two laps at what feels fast to you. The second lap should feel harder than the first and if you like, you can sprint to the finish line. Write down your time. Then jog a lap and do another 2 laps. If this is your first interval workout, you can stop there. End the workout with a 4 lap jog and some stretching. If you feel stronger, try doing 3-4 totals "intervals" with the 1 lap rest jog in between. You will find that you will be pretty sore after your first interval session. For your first month, do only one interval session a week. You will find that over a period, your effort will feel the same while your times improve.

Note-interval training can become very complex and there are many types of workouts available to runners. I have written the above workout to keep things as simple as possible for a new racer.

OVERDISTANCE

Overdistance training is meant to build endurance, that is being able to keep running even after you feel tired. It also the aerobic of exercises, resulting in a stronger heart and lungs. In a nut shell, overdistance is running a workout that is longer than the projected race distance. A 5k is 3.1 miles, so anydistance over that could be called "overdistance." Runners who just want to finish and those with time goals will benefit from this training.

Most training plans listed in the magazines will schedule this type of run for the weekend, usually Sunday. If you happen to have more time to run on another day, then by all means, run it on a Tuesday or whatever. If you have been running for 15 minutes and turning back, then try running for 20 or 25 minutes and turning back. That's it. Nothing different. For those of you with a goal to get faster, you can do the same or can try a different route. If you have the opportunity to run on a soft surface for this run, I strongly recommend that you do so because there will be less pounding on your legs. Another way to get in more miles is to split the training for the day. For example, you only have time to run your regular route at lunch. Do that and then head to the gym and put in a few extra miles on the treadmill.

TAPERING

Tapering is the final preparation for a racer. In order for your training to be effective in a race, you need to give your body a chance to rest and get stronger. All runners should taper. For a 5k, your taper should be the week of the race. If you have been running 4 times a week, run only 3 times. Your runs should not include overdistance and do not lift weights or do other crosstraining or sports. Your runs should be shorter. It is good to run quick for workouts on a Tuesday through Thursday on the week of the race. One run should be an easy jog. If this is your first taper, you will notice some strange things. You might feel some pain or an ache in your legs. Don't worry, that is normal, your body is recovering from all your previous workouts. Secondly, you might start feeling more "hyper" full of excess energy and feeling pretty strong. DO NOT GO OUT AND RUN A HARD WORKOUT! Many racers have ruined their race by doing this! Save your race for when it counts. The day before the race, eat whatever you normally do, don't over do it. Carbo loading and other eating prep that you may have heard about does not apply here. Get plenty of sleep.

THE RACE

Before the race, give yourself plenty of time to get to the course. Try to be there an hour to an hour and a half before the race. Pick up your number and relax. The temptation while standing around is to guzzle water. Don't! Starting a race with a bloated stomach is no fun. You won't need to bring water because the race is short.

15 minutes before the start. Jog for 5 minutes or so and then do some stretching. You will probably notice some runners running very fast for a few seconds followed by slow jogs. These are called striders and are used to get the legs used to going fast from the very start of the race. those of you running for time can do 3-4 of these. Don't over do it in your excitement! Do some stretching and make your way to the starting line.

5 minutes before the start, you should be in your group. Some races assign people to areas in the starting line based on your projected finish. If this is you, go there, even if you feel you are faster than your assigned group. If there are no assignments, avoid the temptation to stand at the very front. Especially if this is your first race. Too often, people who have no business starting at the front do so for their own egos sake. You will recognize them by their sprinting as fast as they can for the first few hundred yards of the race and then having to stop because they can't breath. Don't be one of them. Be one of those with a good pace that runs past these goobers.

THE START

It will come suddenly. It will be mass confusion. Often there is walking you have to do before even getting to the starting line. Start your watch when you cross the line and not before. Most races these days have chips that will time you. Avoid weaving in and out of traffic. Do try to go at a pace that is your normal one or a little faster than your speed workouts. Avoid the temptation of going too fast then you are used to. You will not win a race during the first mile, but you can lost it here.

It is pretty likely that the first mile will be a blur to you. The field has spread out a bit and you have room to run. You should be going a little faster that "talking" speed, but not much more if your goal is to just finish. Those of you running for time, should be running at a speed that is slower than a sprint, but faster than your usual pace. Both runners should note the time (if there is a clock or on their watches) you've run the first mile.

THE SECOND MILE is what makes or breaks your race. During this mile, you will notice that it hurts to run at a quicker pace. This is where your overdistance and speed training will help you. Focus on your breathing and form. Remember that in the mid point of every race, ever racer has doubts. Most people who quit during a race do so in the second mile of a 5K. If you've been training, you will not be one of them. in fact, you will probably be passing people who haven't been diligent in their training. The key for you is to FOCUS! Listen to your breathing and maintain the same pace as in the first mile. Watch your arms and keep them moving.

THE THIRD MILE is where the fun begins. You know you will finish the race. It's only a mile right? If you want to finish and don't care about the time, keep to your pace, enjoy the scenery, listen to the people cheer you and have a good time. You are almost there. Those of you running for time, it is now time to use your speed training. Bit by bit increase your pace. You want to feel smooth as possible. Keep your form and focus as before. Remember all those 2 lappers? Well, you only have to do one for the race! Keep speeding up gradually, if there are 1/4 mile markers or meter markers, once your passed the 1000 meter marker or 1/2 mile marker, you should be going about 90% of your max but still in control. Save the sprint for the last 1/4 mile.

AFTER THE RACE. Take a little jog and do some stretching. Get something to eat and relax. YOU'VE DONE IT!!