Last-minute 5K training
April 14, 2015 3:01 PM   Subscribe

Much like this question, but I'm slower and have less time to prepare! Basically, my goal is to run an upcoming 5k in 30 minutes or less. I ran two 5ks last fall a couple minutes over this time, and my infrequent training in the interim has hovered just over or just under my goal. Now I have less than 2 weeks and I want to make a last-ditch effort.

The goal: There's a 5k next Friday (so, like 11 days from now), and I want to finish it in 30 minutes or less.

Background:
-I just started running last fall (did Couch to 5k).
-I'm also new to exercise in general, and am a slacker who forgets or doesn't feel like going to the gym. So, I've missed my share of workouts all along the way.
-I've run two 5ks before: last November in 32:47, and then in December in 34:12
-My training strategy so far has been either to run for 30 minutes, or to run a 5k. For the occasions that I recorded how I did, my best was 28:69 and my worst was 32:02.
-Last week I tried running outside again (running on an indoor track before), and my shins were in agony within 15 minutes. This used to happen back when I first started running. I'm guessing I need to get used to running on pavement again.
-If I just have to run one mile, I can do it in about 8:30 I think. I forgot to write that one down.

So, I think I'm physically able to do it, but I want to try and give myself the best chance of actually doing it on race day, given that I totally put off buckling down until now. After Googling around and reading previous questions, it seems like my options include interval training, just running 5ks, and running for longer than a 5k. Any ideas on what would be a good option at this point? Some combo of those? Some non-running exercise? Leaving it up to race-day strategies?

Thank you so much!
posted by Slater Sheldahl to Health & Fitness (5 answers total) 1 user marked this as a favorite
 
Best answer: Your biggest concern should be the pain when running. Why do you think you're having the shin splints? If it's because you're going too far/too fast too soon after taking a break from running, you need to start slow and work your way up in distance by the end of the weekend to avoid injury. Ideally, you'd go out three or four times this week (even if today is just a mile) and be able to run four miles on pavement on Sunday (at an easy pace).

If the shin splints are only because your stride was different that day or because your shoes lacked adequate padding and you're able to fix the problem, you might benefit from an interval workout thrown in there. In general, you'll see some results from a speed workout in just a couple days, whereas the aerobic capacity that benefits from long runs can take a month to be realized. Probably the best bet would be to do a tempo run tomorrow or Thursday - run 8 minutes at an easy pace, 15 at a harder pace (usually your goal pace for the race, or possibly a bit faster) then another 7 minute jog to cool down. This has a recovery and benefit period of about a week.

Tapering isn't a myth. The week before the race is too soon to make any gains. I think a typical plan would be to run two miles on Tuesday, three on Wednesday, and two on Thursday for a Sunday race. Rest up on Friday and Saturday. Warming up before the race will probably make the most difference of anything you can do at this point - you want to focus on short, intense bursts of activity soon before the race so that your heart rate is elevated but your aerobic capacity isn't fatigued.
posted by exutima at 5:07 PM on April 14, 2015 [1 favorite]


Just noticed the race is on Friday. Do your longest run on Saturday, three miles on Monday, and two miles on Tuesday.
posted by exutima at 5:09 PM on April 14, 2015


Speed intervals helped me.

Anecdote: I used to run a 5K in 36 minutes outside. I changed to running inside on a treadmill, so I could more easily tell how fast I was going. For two weeks, I did intervals at 6 mph, and rested at my slower pace of ~5mph in between. Each time I went, I would encourage myself to run 30 seconds longer at my faster pace. I 'ran' every other day.

Fast forward 2 weeks: I ran 5K outside in 31 minutes, and the pace felt natural.
posted by Guess What at 5:17 PM on April 14, 2015 [1 favorite]


You're not going to make significant, if any, fitness gains in two weeks, though you should still follow the advice to run the first week, and then taper.

But you can do two things that should help you run faster at a given level of fitness.

1) Take a safe, legal, effective performance-enhancing drug: caffeine (but careful not to do it in a way that might cause digestive problems; e.g., a big cup of coffee right before the race can cause upset stomach or cramping.

2) Just run faster. You're not running as fast as you physically can, because it really, really hurts to do so, especially at the end of the race. If someone was running behind you with a knife at precisely a 30-minute pace, I'm sure you'd make it. You can train yourself to run through pain by doing painful sprints. And in the race, try to keep up with someone who's going faster that you think you can - or by imagining that the person behind you has a knife.

Note that I'm talking about general fatigue/gasping for air pain. I don't know if running through painful shin splints could cause additional injury, so be careful about that.
posted by Mr.Know-it-some at 7:17 AM on April 15, 2015 [1 favorite]


Response by poster: Thanks for all of the helpful comments. I ended up slowly getting used to running outside again, doing some longer runs and intervals on the track, and tapering off before the race. I finished in 30:55 -- better than previous races but still room to improve! I'll start training earlier next time (maybe).

(Also, 28:69 and 32:02 in my question are supposed to be 28.69 and 32.02! Sorry.)
posted by Slater Sheldahl at 3:13 PM on May 18, 2015


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