training for a 5k

acasey0123
acasey0123 Posts: 640 Member
edited October 2024 in Fitness and Exercise
So I recently began training for a 5k and I was at work today and a co-worker runs 5ks and was telling me shes training for another one and that tonight shes running a 5k then tomorrow is a 7k then the next day is sprints. Why would she be running sprints and how would I do that?

thanks

Replies

  • fastbelly
    fastbelly Posts: 727 Member
    It's called speedwork or can be also HIIT, you can find more info about it if you search it online.
  • 99clmsntgr
    99clmsntgr Posts: 777 Member
    Sprint intervals or tempo runs for speed work.

    Her 7K run is probably her long steady distance (LSD) run.

    Speed work does exactly that, helps you build speed. Long steady distance will help you build endurance. I used to die during mile 3 of a 5K until I started running LSD's on the weekends.

    Check out couch 2 5K, they have a good plan if you're just starting out. Once you get into it, if you go to Runner's World, they have a free coach program that helps plan your workouts (available online and as an iPhone app).
  • acasey0123
    acasey0123 Posts: 640 Member
    wow, didnt know training for a 5k could be so difficult lol
  • mom2BandD
    mom2BandD Posts: 98 Member
    Training for a 5K is as complicated as you want to make it. If you are just wanting to finish the race running then you do not necessarily need to do speed work. In fact most training programs suggest no speed work till you have a year's worth of running under your belt. This is my first year running and I have done a 5K and 10K and I have a few more races lined up. I am just working to better my initial times, ie. competing against myself. Races are great and you get nervous before then during you get caught up in the adrenaline/rush of the moment. What advice I would give is do not start your run going full speed, work up to it in such a way that you can maintain your speed. Also, this means less chance of injury.

    You can totally do this. Be consistent with your workouts, drink lots of water and eat well but not too much right before the race.
  • LaraRN
    LaraRN Posts: 128 Member
    bump
  • maserati185
    maserati185 Posts: 263 Member
    If you want specifics, you can check a Hal Higdon's Novice training program for 5k (google all that). :)

    However, not that I'm dissing the training programs but for me, I like to make up my own stuff. I run hills, I run fast, I run slow, I run a little, I run a lot, I change it up just so I don't get bored and so far, my by-the-seat-of-my-pants training has worked fine. I've gone from overweight in Jan. starting running in March to 10 mile runs now. So if you like what you are doing and it's working, don't worry about that other stuff but if you're intrigued and think it will help, just look up some free running training programs online.
  • UltraRunnerGale
    UltraRunnerGale Posts: 346 Member
    I ran on roads for 8 years and never did speedwork. Now that I run ultra marathons, I have to do a lot of things I never did before to help prevent injury and to promote endurance. As mom2BandD said, it can be as complicated as you make it. The more work you put into it, the easier it becomes and the faster you will get. But, you have to ease into it or you can risk injury. If you just want to go out and do a 5K here and there, you don't have to do a lot of running. If you are happy with your speed, you don't have to do a lot of running either. It's all about what your goals are and how big a part of your life running is. Hope this helps!!
This discussion has been closed.

Categories