How Long For Improvement!10 Points For Best!!?

Question

i want to run a 5k in 20 min or less.how long will it take and what training do i have to do.im going to do 5 miles 4 days a week and 1 speed workout.is this good?

how long will it take me to make my 5k better?

Answer 1

man you need to work your *** off. believe me i see it every day- my sister started running two years ago and now she's state champ for all kinds of things.

how did she do it?

-lost probably 15 lbs (she's also really tiny)

-ran almost every day (at least one-two runs for 1hr+ weekly)

-strength training at least 3-4 days a week, especially lots of abs!!!

-find a coach and USE THEM: don't go it alone, use someone who's been there, know what's going on

-train with a goal: find a local road race and give yourself a realistic goal

-eat way too much fiber and protein and absolutely no macdolands-like foods. my sister eats soupy yogurt with kashi puff cereal or bran and lots of fruit and juice and pretty much every "healthy" food that looks/sounds disgusting

-vitamins are important, lots of calcium and omega-3s can't hurt

good luck bud, you can do it, but you definitely have to be a little crazy if you want to make it. seriously, how else could someone run 26 consecutive miles under 6mins each?

Answer 2

it's not how long it will take, it's how hard are you willing to work to get to be that good.  I would suggest not doing runs measured by distance, but by time, such as, start off running for 30 minutes, then the next day 40, then the day after, 45 and so on.  I wouldn't work on speed so much because the 5k is a distance race.  I would work on pacing yourself and getting in shape.  I don't know my 5k time, but I run a mile in 6:30.  I would estimate going at this pace, possibly anywhere from 3-4 weeks to get in shape and fairly good.

Answer 3

well i run cross country and i run a 5k in 19:43. im 16 almost 17. i went through alot of training to get there and my goal this year is to get to low 19. but you dont want to keep doig just 5 miles. build it up run a fast 5k. then the next day an easy looonnngg distance run like 5 miles or more. do a hill workout. at my practice we do ALOT of hills it really builds up your legs. sprint up jog down. sprinting down hills is horrible for your legs. and finish the hill all the way to the top.

heres my myspace if you have more questions:  www.myspace.com/davids_punk_gurl

Answer 4

Instead of just one speed workout a week, I would say do 2.

I'm a long distance runner and I run every day; this is our workout per week:

~Monday - workout (i.e. 7x800 or whatever)

~Tuesday - recovery day = couple of miles, some 100s afterwards

~Wednesday - heart rate run (i.e. run FAST for like 10 min., check heart rate, run FAST for another 10 min., check heart rate; this will help you determine your threshold also)

~Thursday - recovery day = couple of miles, some 100s afterwards

~Friday - workout (i.e. 8x600 or whatever)

it's good that you're doing 5 miles...this will help you build endurance, and running the 5k will seem easier.

Have fun, workout, and Good Luck! :D