A few weeks ago, I wrote about my experience with a 20-minute run. For those of you following along, you know that I’ve been working through the Couch-to-5K (C25K) program in preparation for a real 5K run and for my health in general.
I’m proud to say that I’ve now completed C25K and I finished it in eight weeks rather than nine. I actually completed three 30-minute runs last week. For the missing week, I bypassed week 7′s 25-minute runs and went immediately to week 8′s 28-minute runs. The reason I did this was twofold:
- I could.
- I have a 5K race this Saturday and wanted to give my legs a little rest.
Prepping for my first 5K
I’ve never actually done one of these, so I’m not really sure how people prep for their runs. I’m not even sure if a 5K really needs any prep work. But, for my first race, I figured it wouldn’t hurt to take a few steps to make sure I’m ready.
- Took a complete day of rest before the race (that’s today).
- Dropped a weightlifting session. I do squats three days a week and my legs are usually spent by the end of the week, so this is probably the best prep work I could do.
- Performed some speed work on Tuesday, putting in four half-mile sprints at about 70%.
- Did some pace work on Thursday to make sure I keep a good pace at the race and don’t tire myself out too quickly.
- Set my bedtime for 8 p.m. tonight so that I get some sleep, wake up early, and am not sluggish when I get to the race.
While it may be a it late for the week leading up to the race, do you have any other advice? If you’re a runner, what type of prep work (if any) do you do before your race?
Wish me luck!
I feel like I’m completely prepared for this run. I’ve put in the work for over two months in preparation for it (and even more work to get to that point). My hope is just to complete the entire race with no walking.
Also, if you have any other cardio programs you’d like to recommend, I’m looking for one. Now that I’ve completed C25K, I’m ready to hop into another challenge. Running a 5K is just one step in the plan.
Good luck on the 5k this weekend Justin!
What is the next challenge? p90x2 starts pre-order on 9/6
This is probably a given but eating right and what you drink will go along way as well before and after the event.
Taken from http://sportsmedicine.about.com/od/runningworkouts/a/5K_tips.htm
Good luck!
I admire your persistence Justin.
I tried running, but I just couldn’t keep to it and I don’t find it enjoyable. I much prefer swimming and find it easier to keep doing it as I look forward to it.
Good luck anyway! Once I did a 20 km run, but ended up fast walking rather than running as I wasn’t prepared.
You’re sponsored by DevPress. Don’t let us down!
I’m sure you’ll do just fine. Just enjoy!
Hope your run went well today. I’m a graduate of a Couch to 5K program as well, which ultimately turned into Couch to 10K, Couch to Half, and then Couch to Full Marathon.
You’ve now proven to yourself that you can overcome inertia to get off the couch and get moving. Remember that. Because inevitably there will be times that life throws you a curveball — injury, illness, weather, personal whatever — and you will stop running for a bit. Just remind yourself that you can start from nothing and accomplish your goal.
Great job.
I ran my first 5Km race last year! Had a blast and before the end of the summer season was up to over 20Km.
Hope you did well!
Oh, running can get addictive!
This is fantastic progress in such a short amount of time. Great work and keep us posted!
Last year I did a 10K race – unfortunately with too little preparation. I started too fast, I got cramps after about 8k, then I had to stop several times to do some stretching. I finished the race, but it was a disaster. I hope your experience wasn’t as painful as mine.
5k race is so difficult and long ! how to find the courage to do that ? maybe the endorphin
I have completed my 5k last year and it took me over 6 weeks, doing mins a day. You have done just fine. keep it up.
Hi Justin
Sounds as though you have done the preparation so things should go well.
No short cuts when it comes to getting fit.
Good luck.
Running is quite addictive but in a good way! You can do it! All the best
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5k race is so difficult and long
That sounds like a legit program – I need something like that to help get me back in shape for soccer season. I’ve ran a few 5k’s over the years and can tell you first hand that it’s not easy unless you prep for it in the right away.
good luck!!
It’s not that difficult if you’re determined you can do it for the sports people 8K is normal for them everyday.
I don’t have stamina to do that -.-
Congrats!
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That’s great that you were able to get off the couch and start running. Good luck!