How to train for a 5K in two weeks
December 15, 2009 6:44 PM Subscribe
What can I do to improve my 5K with very little time to train?
I'm going to run a 5K on New Year's Day. I'm in pretty decent shape from playing ultimate regularly, but the season is at its nadir and I've never actually run a 5K race before. I tried running the 3.1 miles on a treadmill last night at a moderately difficult, though not excruciating pace. Result: 26:10 with an average heart rate of 176.
With only a couple weeks to train, how would my time be best spent? Like I said, I'm in decent shape, so I'm not too concerned about a moderately aggressive regimen.
Also, what are some suggestions for pacing strategies during the race? My plan is to find a heart rate that is sustainable and use my HRM to try to stick to that on race day. Also, it seems that going out reasonably quick, then taking the second mile somewhat easier before really pushing the last one is a decent way to get a good time without exhausting yourself too early. But maybe there are much better strategies. I'm all ears.