Summer training tips for a marathon in October...?
487107
Go here:\n\nhttp://www.marathontraining.com/marathon/m_sch_2.html\n\nIt lays out a couple of training schedules.  \n\nYou may also want to look at www.coolrunning.com.  There are training tips and nutrition ideas there.  Check your local running store.  They may have information about running clubs and training groups that will help you.  Something that is nice about that is that someone else comes up with the routes for you, which is just one less thing to think about when you are training.  One other thing, make sure you block out enough time for the long runs.  When you get up to 16-20 mile training runs, it takes a long time to run that distance!  \n\nIf you are running 8:00 miles, you are in pretty good shape for a marathon in October.  I am running one next weekend and am able to run 7:40 for short distances (up to about 10 miles) and am shooting for 8:40-8:50 on race day.\n\nYes, cut back on the beer, and do eat better!  :-)  Although I like to have a glass of wine the evening after a long run...\n\nWhen you are a few days out from a long run, taper off your protein/fat intake, and increase your carb intake.  After a long run, a protein/carb shake will help with muscle recovery.
787183
You may want to start preparing now, if you haven't run daily in the last two weeks or so. Begin to do a mile or so each day, then when Saturday hits, try 2 miles. Since 5k is about 3 miles, try a 3 mile run on Tuesday. Then, do a short 1 mile run on Wednesday (day before race). Make sure you stretch well and drink liquids. This program should help you train your body to get used to such a distance. On race day, just go out there and do your best, knowing you've already done the distance before and you are ready. Try to eat a bit healthier these last few days too; fruits, vegetables, lean meats, dairy are all good. \n\nHopefully these tips will help you do your best. No matter what your time is though, just try to have fun! Good luck!
654280
work up to it slowly.  You need at least 13 weeks to train for a half. \n\nYou'll start by running 3-4 days a week.  One long run, and 2-3 shorter runs.  Cross train with swimming and biking to build up endurance.\n\nHeres some links to sample training schedules for beginners.\n\nhttp://www.stlouismarathon.com/event_details/TG_Half_Marathon_NOV.asp\nhttp://www.fleetfeetstl.com/LC/halfmarathontraining.pdf
309348
Seems a little excessive just to keep fit but if you're training for a marathon, then that's a different story! Just be careful you don't burn yourself out!!
316449
I'm guessing that you are talking about a race later in the summer since cross country season hasn't really started up, anyway, it just depends on your training.  If it is later this summer, make sure that you get plenty of training in to build a good base for later in the season.  Talk to a coach to work out a good running plan over the summer, and work your way up in mileage gradually.  By the time you get to the race you should do fine.  My first 5k was on a flat course too, and I got about 20:15, but most of the guys on my team got around the 22-24 min range.  Just make your goals reasonable according to your training level and move them down twenty or thirty seconds as you achieve your goals.  Hope this helped, and have a good race!
1062188
I'm on my high school cross country team and I'll be a senior this year. Running is all about consistency. If you want to peak during your season, you have to train consistently almost everyday during the summer. My suggestion would be train till you can run 30 minutes non-stop comfortably. Remember to push yourself now and then. If you're too comfortable, you're not working hard enough thus you won't get better. When the season starts, be sure to really push yourself during practices. With this in mind, do not and I repeat do not forget to rest. Otherwise you'll really wear yourself out. In the end, you gotta keep running. If you rest properly and train wisely, you shouldn't be worn out. Endurance is built up little by little. You may be tired of running mentally... for example at the end of my season I'm usually asking myself why I choose to put myself through this, but the more you run, the better your endurance will be. I hope this makes sense. if not let me know and I'll try to make it clearer. happy running!
1050773
The above posts are pretty much right, but don't get into any mileage too quickly.  Ideally, you'll want to start out at slightly less than the most miles/ week you've ever done, and not increase by more than 20% per week.  Also take a low week once ever three or four.  \n\nI posted the following for someone else who asked the same question:\n\nVery gradual mileage build up over time. Each summer top out at more weekly mileage than you did the previous summer. Ideally in HS you'll be running around 5 days per week. Make sure of course that you're having fun while doing it, and don't worry too much about how fast you're doing it, and of course avoid doing it all at full speed. These runs should all be at conversational paces, a pace that you feel you could do an extra mile or two of without having any difficulty. As long as the volume is there, you'll get a lot more out of workouts once the season starts than people who did less training over the summer.\n\nOther suggestions I'd have would be to make sure that you get into this training very gradually, starting as infrequently as once every three days, with bike rides, or something else fun and active to fill in the gaps, and to get you some additional aerobic conditioning. Once you're fully in the swing of things, I'd avoid doing many runs shorter than your goal race distance (this is reasonable for XC, not reasonable later in life when you're training for marathons).\n\nMake sure you also have good shoes for this training. Nothing spoils a summer of hard work like a stress fracture from old shoes. On top of that, get any injuries fixed asap, rather than letting them drag out.\n\nLastly, from personal experience, I've raced best when I've been very confident that I was prepared to race well, rather than being really fired up for it. If you put in the time over the summer, you'll be able to step up to the starting line calm, cool and collected, because you know that this is the easy part, the hard part is behind you. Sorry if this was long winded, distance running is sort of my passion.
201818
The best way to train for a 5k is going to be lots of running.  I'm assuming you can already jog 3 miles without stopping.  So, here's the type of schedule I'd use (fit to your own needs/schedule):\n\nWeek #: Sun  Mon  Tue  Wed  Thu  Fri  Sat\nWeek 1: 3.00 R 2.00 R 2.00 R 1.00\nWeek 2: 3.50 R 2.00 R 2.00 R 1.00\nWeek 3: 3.75 R 1.50 R 2.00 R 1.00\nWeek 4: 3.25 R 2.00 R 2.00 R 1.00\nWeek 5: 4.00 R 1.50 R 2.00 R 1.00\nWeek 6: 3.00 R 1.50 R 1.50 R 5K\n\nThe numbers are the distance in miles, and the 'R' stands for a rest day (no running).  Don't be afraid to change the long-run days around, as long as you make sure the next day is a rest day.  The above schedule is a little guesswork on my part, since I typically prepare for things months in advance, not weeks.  All the above training should be done at conversational pace (you could easily talk with someone who was running with you).\n\nI wish you the best of luck at your 5k.
370040
Depends on how much running you have already done in preparation.  If you are in reasonably good shape then you should be able to do some 10 or 12 mile runs. The problem with marathoners is they over train and run way too many marathons. That is not healthy. The body needs time to recover from the extreme strain put on the body in one marathon. I would vary the training. I would run 12 miles one day, then the next dsy fartlek five miles. Then take a day off.  The 12  miles is both warm up and good pace. The fartlek is a variety of paces over five miles. For example: Run a warm up then increase pace pretty good one mile, then jog very slowly with arms dangling, catching your breath, then hit it again for half a mile hard, then slowly jog dangling your arms, catching your breath. Then hit it again. Vary the distances and slowly toward the end run some sprints during the hit it phase. Get plenty of sleep and eat a well balanced diet. Drink plenty of water. Eat fruit and veggies for the electrolytes. Now if you are in poor shape then you are going to have to take baby steps. You have to run a 1/4 mile before you can run a 1/2 mile and you have to run a 1/2 mile before you can run a mile. You get the picture. IF you are not ready for the marathon, then pass it until you are ready. No one holding a gun to your head to run it. Be sensible.
107853
I'm training right now and I rotate between outside and the treadmill (treadmill is easier on the knees).  Remember to strech.  Get fitted with a good pair of running shoes from a running store that actually examines your stride.  And get running socks.  If you are running distance go with marathon socks.
506927
How soon do you have/want to be in shape to run the miles? if you have a month or so, you can start out by running 1/4 mile 4 days per week on the first week and increase by 1/4 mile (to 1/2 mile) the following week. Continue to increase by 1/4 mile each week until you get to 2 miles.\n\n1.Remember to go slow in the beginning. If you try to go fast you will get tired fast, and easily discouraged if you can't go the full distance.\n2. Push yourself. Half of distance-running is "mental" if you think you can, YOU CAN!\n3. While trying to complete the distance, don't stop running, you can slow down, but don't walk. If you get weak, dizzy or nauseated you should stop, though.\n4. When you feel like you can't go even one more step, look at your watch and go for only 1 more minute. you'll be able to do it, knowing you have only 60 more seconds.\n5. If possible, take your music with you and listen to motivating music. I personally prefer hard rock like Ozzy and Metallica.\n\n6. Remember to HAVE FUN!! try not to get discouraged and if you can't go the distance today, TRY AGAIN TOMORROW!! \nGood luck!! :)
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
904557
that's great, congrats! i know there is a SF marathon, because i was there a few weeks ago and i saw them training. i was at the Huge NIKE store and they had sign ups and runners were meeting there. i would go there and inquire, because i know they were recruiting people. good luck!
1132238
What are the distances? I used to run 2/10/2 (miles), so with the race only an hour the training would be much different than a longer one. The bike was never a problem, so i would just practice 10 mile rides and then sprint up hills for strength. For the run, I did interval training, where's I'd do sprint/jog/run/jog/sprint etc. You should practice bricks - run pretty hard for about 1/2 mile, then immediately bike hard for about 5 mins, run hard, etc. The distances aren't too important - you just want to make sure you are fatigued when you switch back and forth between run/bike. The biggest challenge for the duathlete is the beginning of that second run.\n\nJohn\n\nOK - I saw your distances. They are not much more than what I did so you can use the same. Which one are you weaker in? For me it was the bike, so I practices a lot on sprinting up hills so I wouldn't get so winded during the race. Oherwise the distance was easy. I'd still say to practice bricks. If you can easily run 3 miles and bike 16 then the 1st and 2nd legs won't bother you, but you will definitely feel that second run. Practice the bike/run transition, tagrtting no more than 1 minute reset (assume that would be your transition time). good luck - email me if you want to discuss.\n\nJohn
957988
ok, i run for cross country and we run 5k's \nmy PR is low 19's around yours..\nwhat i would do, is do the run on thursday and do a small run on friday also.\non thursday make sure you get alot of sleep, beacuse that has always been the best thing for me, getting a good sleep 2 days before!\ntry it you will see! =]
175774
train! train! train! you would probaly want to join a team. run mon wed fri sat sun doing 6-10 miles and do sprints the other days for about 3 hours. it takes a lot of work. try a marathon.
367987
How would it be cheating?  Unless the rules say you have to run or walk and cannot combine both, it's perfectly fine!  There are lots of training plans for run/walking marathons that are very popular.  I'm sure there will be others just like you there doing a run/walk method.  You'll be covering the whole 26.2 miles on your feet and that's what you are supposed to do.  Good luck and have fun!