Advice Needed - 1st 5K - HILLS!

Wubba1108

I'm registered to run in my first ever 5K at the end of next month, and up until recently I've been feeling rather confident in my training.

I'm currently completely 3 miles in about 35-40 minutes and my time is improving every week!

But then there was this past weekend. I decided to take a ride to check out the (local) course for my upcoming 5K and it completely freaked me out. The 1st half of the race is almost completely uphill - big hill, little hill, little hill, little hill - over the span of the first 1.2 miles. Then flat for about 1/4 mile, and finally downhill for the remaining 1.4 mile.

I'm worried that I'm going to be completely winded by the time I'm done climbing those hills...and then my legs are going to tire out doing such a long downhill. The downhill has me especially nervous because I suffered a 3rd degree MCL tear to my right knee a year and a half ago. While I've recovered, that knee isn't a fan of prolonged downhills.

I do run hills as part of my regular training. But nothing like what I've discovered on this 5K course. Any advice for a 5K that has such an uphill battle in the first half? Any advice for how to manage a prolonged downhill?