What should i do to rest for a 5k race? How should i prepare?
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! =]
20166
I answered a similar question before. here was my answer:\n\nwell, that all depends on what your age and experience level is, and wether you're shooting for a specific time or just trying to finish.\n\nI've done 4 marathons, with my best finish being 3:01 at the LA Marathon (a tough course). My training was geared towards a competitive person going for a good time. I ran between 65–80 miles a week.\n\nI'm guessing you are starting out, and this is probably your first marathon. here is my general advice (you should supplement it with other research to tailor it specifically for your needs):\n\ngive yourself 5–6 months to train. 6 if you are starting from zero. what you will be doing is training your body to handle all the mileage. start slow. buy yourself a heart rate monitor and use it religiously. it will be your good friend during your training. you should generally be running at about 70% of your max heartrate (HR). My max was about 200 bpm, so most of my runs were around 140–150 bpm. Estimate what your max is. (there are a couple ways of doing that, like subtracting your age from 227). stay within your 70% zone. that zone is going to feel painfully slow at first, maybe even close to walking. but as your conditioning improves, you will start to run faster at the same HR.\n\nassuming you are starting from zero, start running 3 miles, 3x a week. the week after, make it 4x a week. the week after, make one of those days a longer run of 5 miles. assuming the race you've picked is on a sunday (most are), your long runs should be on sundays. these will become your most important runs.\n\nyou should aim to run no less than 5 days a week, and 6 is better. at first, you may only be running 3-4 days a week, but you should slowly work your way up to 5 and 6 days.\n\nin your training, a good rule of thumb is to increase your mileage by 10% every week. So if you do 20 miles one week, do 22-23 the next, and so on. everyone is different about how much mileage they can handle, but if you do it slowly, you should be able to handle 50 miles a week at your peak. I would recommend no less for a marathon. try to get a good 8 weeks at this peak mileage, during which your long runs will be about 16-22 miles. do about 2-3 20+ mile runs to get used to the longer distances. be sure to eat and drink during these runs, or you will be in a world of hurt.\n\nevery three weeks, step down the training. so for example, do weeks of 20, 23, and 26. then do one week at 18. then start again at 26 and ramp up again. these intermittent weeks of lower mileage give your body a chance to catch up and adapt to the training. you must realize that your body will be going through physical changes during your training, like losing weight and improving cardiovascular fitness. you have to give your body time to adapt.\n\nIMPORTANT: the temptation to run too fast or build up mileage too quickly is dangerous! you may feel bored, but 6 months is a long time. you need to take it slow and let your body get used to the mileage. I guarantee there will be weeks when you feel very sore, and this is your body adapting to the training. listen to your body! a little soreness is normal, but pain is not. also, if both legs/knees/ankles are sore, that's a good sign. if only one hurts, this could be an injury in the making, so be careful.\n\nthat should get you going pretty well. use this as a starting point and tailor your training. if you can handle it, do more mileage. listen to your body. there's no use running when you're hurt or sick (I've broken this rule countless times, you just end up NOT running for a long time, eventually)\n\ngood luck.
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
712320
day before da race, eat lots of like bread and stuff.. its wut the olympians do.. it gives lots of more energy. also drink water before the race, but not too much (maybe 7 medium sized gulps of water)\n\nrun ur steady pace/plan, dont be bothered by other runners being in front of u. take ur time ull eventually pass them\n\nalso, mental condition effects ur body a lot.. if u think "oh i cant do this" then ur body will fail. IM SERIOUS so u gotta be determined to win. try listening to some music before da race
1018142
Train, train, train before you go. Get yourself use to getting up at 5:00 a.m. and exercising for 2 hours. If your not a good runner then run every other day as far as you can. That's probably the hardest thing to get use to at first in boot. Make lots of friends in your unit. Don't take what the instructor says personal, unless your certain it's meant to be personal. Do what your told and don't back talk. Everybody get's in at least a little bit of trouble so don't let it go to heart when you do. After the first 2 weeks they'll lighten up on you a bit so don't give up, just do the very best you can and you'll do fine.
568397
Be sure to eat plenty of good carbs the entire week prior to the race.  Also the last 3 days prior to the race eat plenty of bananas and mayonnaise, if you can stand it, this will help to increase your potassium which will decrease your amount of cramps.  The night before the race hydrate with plenty of water.  DO NOT DRINK SPORTS DRINKS!  This will increase the amount of sugar in your body which can then lead to you feeling parched later.  I would stick with water.  The day of the race don't drink a lot before the race, just drink during the race.  If this is your first marathon you will be really nervous anyway, and do not need to pump your kidneys up anymore.  Good Luck with this.  I hope you succeed to your expectations and beyond.
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.
766068
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
1161781
whatever you do, always remember what time you have trained for. if you go into a race thinking OH MAN I FEEL GREAT and start way faster than you have trained at, ever, it will soon come to a miserable slowdown. Better to start a little too slow and end strong, passing people who have made a pacing error.\n\nAlso, try to practice core stability training into your non running workouts, good posture helps you breathe better and good balance will keep you on your feet. \n\nManners: be sensitive to how people can be about telling their times at a race. I always say, did you meet your goal today? instead of what was your time?? if you really want to know a time, check the results sheet later....
1053484
Provided proper training...\n\nif you ran it as a training run in preparation for another longer race, just as a way to have company, about 3-5 days til you are up to snuff for more speedwork or a long run.\n\nIF you RACED it as hard as you could and that was your peak race after a training build up and taper, about 3 weeks til you feel okay again...
621437
About an hour before the race sit down and close your eyes. Visualize yourself running the race. Picture yourself running on every part of the track. Picture yourself picking up the pace when you need to and see yourself beating your opponents. When it comes to race time, the race isn't as intimidating because you just visualized it and you know what you need to do. It works, I promise. After your visualization, it's go-time. Warm up and listen to your fav music while you jog/stretch. Good luck. Remember being nervous is good. If you aren't nervous, you won't win.
14123
I have never heard of taking 10 days off before a race. You would not maintain a high fitness level and are risking injury. You would go into a short race stiff and not be able to handle the speed. Even marathon runners don't completely take off a week before. They taper down to a few easy jogs. \nIf you are wanting to run an 8k in 28 minutes, you are a very good runner. That is a 5:38 mile average. Let's assume you run 20-30 miles a week, streatch well, and already do speed work. You should do track work outs twice a week. Vary your work outs but keep in mind your race pace. For example: run 25 400's at a 1:20-1:25 pace. Another work out could be 13 800's at a 2:45-2:50 pace. Keep it varied. Two weeks before the race do a ladder with your longest a 5k in 17:30. \nTake the day after the race off as a rest day. The next day jog but don't go over 10k. Then you can be back to your normal training.
986548
This could be a number of things.  I'll float you a few suggestions.\n\nA wondering mind is not necessarily a bad thing.  I do lots of thinking on my runs.  \n\n1. Try a completely different course/route/trail.\n2. Challenge yourself.  Try a serious hill, or mix in some speed play.  \n3. Run with a friend.\n4. Make sure you are getting enough rest.  Don't overtrain.\n5. Ratchet up the intensity.  If you're just shuffling along, you may not be hitting your target heartrate.\n6. Try running a local race, say a 5 or 10K.  In training after the race, look to improve upon that time, or draw upon your experience during the race.\n7. Set a goal.  Run for something other than the sake of running.  It is good for you, but sometimes you need to work to make it fun.\n8. Consider cross training.\n\nKeep it fresh, and you should sharpen up...
275170
Hey, I run the mile as well. Usually, the night before a meet I eat a light meal, such as pasta, and a salad. Also, I drink ALOT of water. The morning before, a really great breakfast is oatmeal, a bagel with cream cheese, maybe some toast with peanut butter, and a banana. Also, keep on chugging the water, even if you aren't thirsty, it really makes a difference. Depending on the time of your meet, you may want to limit the total amount of food you eat, but remember, the more you eat, the more energy you will have. If you aren't running until the afternoon, feel free to eat as much as want. Just stay away from fatty or salty foods. Water, water, water! Good luck to you!
758026
Pace yourself. Like the name says, use up every piece of time you have for each lap. Don't rush and keep a good pace.
78330
Your body will need energy to do this so start eating right .sleep 8 hrs get were you can run a mile constant at 5 mines for an hr. you asked. You are also asking your body to put out one bad haul. this is no small task your asking your body to do. so again sleep workout, eat lot of GOOD foods, rest, drink lot of water. pack extra vit's and  protein bar extra water for the heat and chap stick. find food that tastes good when under that kind of fis stress to keep you going. good luck...
682850
Run 600s or 800s to help build your endurance so you'll be able to go hard for te majority of the meet. Work on having a good stride for the back stretch after you come out digging hard...be motivated and happy