4 Week to 5K

sheenmarie3

Hey,
On May 7th, I’ve signed up for a 5k. I have been running off and on but mostly been taking spinning classes, elliptical trainer, and Jillian’s 30 Day Shred. But now there is 4 weeks left and I better start getting serious. Any runners out there have any suggestions on a good training plan for the next four weeks?

DanOhh

Couch to 5K

Nichole1981

Congrats on your first 5K!!! I did my first 5K race this past September and now I am training for a 1/2 marathon in May. When I was training for the 5K I did the Cool Running Couch to 5K program. Here is the link:

http://www.coolrunning.com/engine/2/2_3/181.shtml

It really helped me. I know you only have 4 weeks left but it sounds like you are in good cardio shape so you should be able to do this program. When race weekend came for me I could barely run 3 miles and I ran the whole 5K in 37 min! I was so proud of myself...I am sure you will be the same way!

For the day of the race here is some adivse: do not do anything new the day of the race. Eat what you usually do before a run and wear the running gear that you have been running in during your training. When you start the run don't start out too fast. You will want to because you will be excited but then you will burn out. So try to start running at the pace you usually do. If you are a slow runner do not line up close to the start line....that is where the fast runners are.....hang back with runners that you think will be at your pace. Also, if you decided you need to walk during the race move over to the side so faster people running can get around you. If you do wear an Ipod keep the music low so you can hear the other runners around you.

Enjoy your training & GOOD LUCK!!!!

bigalfantasy2004

Active.com has some helpful articles:

http://www.active.com/running/5K/

I've just started running 5Ks over the last 6 months, and I started training by running a half mile once a day for a few days. Then I worked my way up to a mile a day. Eventually I worked my way up to running full 5Ks. You have to set goals for yourself and try better them each time. Make sure you have good pair of running shoes.

sheenmarie3

Thanks Everyone for the advice!