How do I train for a 4 mile race in 6 weeks?

Question

I am a novice to running but not entirely out of shape. I spin approx. 2-3 times weekly, do step aerobics 2 times weekly and attend a dance class twice weekly, so from a cardiovascular standpoint I think I'm in ok shape just unsure how to start a running program for my current fitness level.

Answer 1

start jogging for a mile every day for a week then jog two after that start running three miles then four and keep practicing if it is raining go to the gym and run on a treadmill.

Answer 2

You put this in the wrong category, but as a former runner myself, I will answer. You need to begin with 1 mile runs for the first three weeks to get your body ready. Stretch to 2 miles in week 4. Hold that for the following two weeks. Hills always help. Running hills are a runners best friend for training. If you can be confident running two miles solid on your own, the adrenaline of a race will carry you through four (if your just looking to finish).  

Answer 3

Well, this is in horseracing, but I've been running since I was 13, so I'll answer.  You probably do have a good cardio-vascular base, so if I were you, I'd go out for a run, without pushing it too much, see how far you can go, to get an idea of where you stand (no pun intended).  You'll probably have sore muscles after the first run or 2 as the muscles used are quite different than those used for the other activities you do.  The next day do a walk/run, just loosening the muscles and getting the lactic acid to break up to relieve the soreness.  The third day, plan for a run just short of your first trial run, but push it a little bit harder (faster).

You'll want to alternate longer runs with shorter faster runs.  Just don't run if you feel pain other than muscle soreness, as you can cause damage.  Plan on one long run per week, followed by either a day off or an easy walk/run.   There's a lot of info available on the target heart rate, if you want to google that, but it's not really necessary for what you want to do, IMO.

Basically, you have to listen to what your body is "telling" you, in terms of when to push and when to back off.

PS I've assumed you know about warm-up, cooldown and stretching - - all very important.