any 5k racers here?

[heavy_duty]

lookin for some training tips

 

[RachelEFC]

I used to race 5k's. The best tip I can give any racer, is to put down some base mileage, and incorporate some tempo runs.

 

[heavy_duty]

whats your PB?

 

[RachelEFC]

19:53

 

[heavy_duty]

impressive

 

[eddymerckx]

14:58 in 1993......but that was me in what is almost another life ago. I did a 20:14 last year....man, i miss being fast.

training tip is after a base, you need to learn how to run fast--and track work with a HR monitor is the only way----hills will give you sme of the form you need for running fast. for a 5k, it is not really a strategy race--it is ball to the wall-finish, then puke. Longer races are about holding back shorter ones are the opposite.

 

[heavy_duty]

well yah.
in my days I ran 100, 200 LOL 400 was too damn long haha!
so 5000 is god damn marathon for me now at age 43. I would love anything close to 20

 

[eddymerckx]

well yah.
in my days I ran 100, 200 LOL 400 was too damn long haha!
so 5000 is god damn marathon for me now at age 43. I would love anything close to 20

at 43, 20 is not that hard to get to----sub 20 is the problem.

you can't even take winstrol to help recover b/c it turns your joints to dust.

 

[Cardinal Slin]

I am discouraged

I have never really done cardio before in my life - a few pathetic attempts here and there and I managed to do 3.5km (3500metres) today in 30 minutes and I was so over the moon. Now I hear women and men are running almost double the distance in half the time

 

[heavy_duty]

Hey
I hired a coach and so far everything is on track for my PB end of September.
Got me some brand new Saucony Omni 7 and some over priced socks and I'm in the zone LOL.

 

[RachelEFC]

I am discouraged

I have never really done cardio before in my life - a few pathetic attempts here and there and I managed to do 3.5km (3500metres) today in 30 minutes and I was so over the moon. Now I hear women and men are running almost double the distance in half the time

Don't focus on the distance, focus on the fact that you were doing cardio for 30 minutes! Yay congrats on keeping moving for that long.

 

[holzy3]

try this webpage www.runnersworld.com. it provides training programs for 1.6km, 5km, 10km, half marathon and full marathon. on the opening page it has a place to enter a recent time you have ran over the distance your after, distance your training for, how many kms you do a week and how hard you want to train. it will then give you a 16 week training block on what to do a each day and exactly what time you should run each session in etc. its an excellent source and should provide you with exactly what your after.

 

[the_alcatraz]

I did the 3k race professionally till I was 15.

Tips? Run....a lot. lol. The lighter you are, the better. Work on getting a longer stride. Work on your breathing.

 

[heavy_duty]

https://www.trainingpeaks.com/

 

[the_alcatraz]

heavy_duty you strike me as the fuckin awesome type....just sayin

 

[~IVY~]

How is your training going??

 

[heavy_duty]

mine is going great.
had a good 40 minute run today.
sunday is rest day.

 

[~IVY~]

That is awesome....How do you think you will do for you race time wise that is?

 

[heavy_duty]

That is awesome....How do you think you will do for you race time wise that is?

I'll take anything under 00:23:59

 

[~IVY~]

Awesome.......Keep it up...You'll be on to a 10K soon

 

[heavy_duty]

10 no thanks that is not a goal of mine.
I have done 10K before and I'm not a wannabe marathon runner LOL.
Just want to run fast 5k's (for my age group)

 

[~IVY~]

Im all about the distance lol...

 

[heavy_duty]

Ivy
Do you "look" like a runner?
Runners burn up way too much muscle in my opinion.
About 4 years ago I was at a 10K race and they were handing out the awards so I watched for all the guys in my age group who placed in the top 5. I recall thinking fuck I would never want that guys physique.

You know, the "skinny fat" look. Slim guys with no muscle.

 

[~IVY~]

Nope...I carry a ton of leg muscle...which is great for my cycling....Im just lean and muscular...trained for my marathon and lost 4 pounds...so retained muscle mass through protein and cals. Guess it leads to why I am slow...but have edurance lol

 

[heavy_duty]

LOL
Most runners don't (really) care about muscle so it doesnt bother them

 

[bk2012]

PB 5k 20:41 Its all about long stride and flat out. Ran 1/2 marathon last weekend 1:58:05

 

[heavy_duty]

I'll take anything under 00:23:59

update:
I ran a 23:44
have another race this Sunday and looking to run faster of course.

 

[heavy_duty]

chip time today 23:19 a new PB

 

[heavy_duty]

PB 5k 20:41 Its all about long stride and flat out. Ran 1/2 marathon last weekend 1:58:05

Most coaches say "short stride, quick turnover"

 

[kingofthemountains]

I ran a 5km in just over 20 mins, the first time i seriosuly ran was once 2 weeks before and once more the day before the run. Felt find but i was hungry and thirsty before the race and guzzled some choco milk...milk was a bad choice. One my age group...threw up everywhere. Must admit i had been a cyclist for about a year before this but it was rough. Whats the best AS for pure recovery while staying half lean and not destroying my cardio?

 

[$broke$]

The shorter the race distance, the more muscle the runner usually has. As a 5k/3200m runner, I only lift for arms and abs (because i figure after running 12 miles outside, what are squats going to do for me?). But to say that runners are weak is a misconception. I run about 12 miles daily, and then do 170 pushups and 425 situps before heading over to the gym.