How to get in shape for a 5k run in about 2 weeks?

Question

hello i was wondering if anyone has a plan or training schedule that could possible get me in shape to run a 5k in about 2 weeks i am a veteran runner and unfortunatly got a concussion 4 weeks ago and thus my summer training was ruined

-thanks

Answer 1

I'm sorry about your concussion! Sorry but 2 weeks might not be enough, but I would start like this:

Monday: 2 miles

Tues: Cross train (bike, swim, elliptical, etc.)

Wednesday: 2 miles

Thursday: 3 miles

Friday: Cross train

Sat: 3 miles

Sunday: Rest

Monday: 3 miles

Tues: Cross train

Wednesday: 3 miles

Thursday: 4 miles

Friday: Cross Train

Sat: 4 miles

Sun: Rest

Eat healthy foods and stay hydrated.

Answer 2

Go to runnersworld.com and find their smart coach feature gives you plans for everything its awesome.

Answer 3

You've ran before... so it's in you. It is. You can recultivate a lot faster than you'd think.

I tore my shoulder in two locations and had to have surgery... My arm was in a sling for like 4 months... Could not run. I'm now at a better 5k time than I had been.

A 5k is not a long distance, it does not need to be trained for like a marathon, with up and down days... No.

First decide how much you love running. If you love it a lot, you can get by running 6 days a week with one day off or cross training day.

Since you have two weeks, I suggest the first week you make it a day off and the second week you have that day be the day before the race and make it a cross training day - just to loosen your legs the day before.

On your run days, try to run around 3 miles, that way you know what pace you can handle for that long.

Do not run more than that, it'll mess with your pace... You'll get used to a slower pace... it's not good...

I hope this helps.