I need advice from runner coaches. PLEASE!

sunnysashka

Hi!
My husband signed me up for a 5 mile run with him. I can't back out because he paid for me! )))))) He is an incredible runner and very fit. But I can't get a specific advice from him. He says "just keep running" LOL

Here is my story.
I'm fit but I'm not a runner. II work out 6 times a week. do treadmill a couple times a week to change my routine. I teach Zumba 2 times a week and another 2 times a week I do elliptical.

I can keep running for an hour without a problem but it takes me an hour to run for 5 miles. And I can not maintain a consistent speed. I get bored! )) It seems like my running pace depends on my Ipod tune in my earphones! :laugh: So, I can shoot for 7.3 miles/hr for like 3-4 minutes, then I slow down to 4.5 miles/hr for another 3 minutes. I know that my comfortable speed is 5.3 miles/hr.

I have 20 days before race. Is there anything I can do to improve my technique? What are the rules for the rest for runners? I'm so scared.:sad:

Atlantique

If you only have 20 days, I wouldn't expect huge improvements.

But you could try adding hill repeats one day a week. Find a good 1/4 mile hill. Jog up it and then turn around and jog back down it. Then do it again.

You could also try intervals (which it sounds as though you do unintentionally now), which would be speeding up for short bursts and then either returning to your comfortable pace or walking. You can time them or just run fast to the next telephone pole or mailbox or whatever and then return to your comfy pace.

Don't do these 'harder' things every day. Once or twice a week is fine!

You might want to look up Jeff Galloway, who has written many run/walk programs. You run for a certain number of minutes and then walk for a shorter period of minutes and you repeat that for your entire run.

Or, look up 10K training programs. They should work well for a 5 mile race! Runnersworld.com, coolrunning.com, etc. will have a few of them.

I have the same pacing issue that you do with music, so now I listen to podcasts when I run. There's also a website that I've seen recommended here several times, jogtunes.com, that will help you create playlists that match your intended running pace.


P.S. Your husband wasn't wrong--for a very long time, simply running more will make a new runner faster.