So I have about three weeks to be able to run a 5K race

Question

But the thing is, right now I can't run to save my life. But my friend signed me up for a 5K race, and then she went and told my boyfriend about it, and now he wants to do it with us. He does cross country, and always tells me stuff like "I only ran 5 miles today" so he's a bit better off than me but I really want to get in shape before then so I don't embarrass myself. I went running with my friend today and I probably went about 1/4 of a mile before stopping? :/

Answer 1

I don't know if my XC coach's advice for me would help you, but he told me that if I keep working hard and training in cross country, I'll be able to run 3 miles without walking within 2 weeks.

I'm terrible at running as well (in fact, I'm the slowest on my team), but consistency is the key!

Answer 2

5K is only 3 miles. You can do it.

Try this:

Week1: Just walk 1 hour everyday.

Week2: Run/Walk 1 hour everyday.

Week3: Run 1 hour everyday.

Answer 3

I recently ran a 5K [3.1 miles] and got 3rd place.

One thing I can tell you, is to run daily. Even when you are lazy and don't feel like it, going even for a 1/2 mile run will help train you.

PACE YOURSELF!

That is the most IMPORTANT thing in running. If you try super hard to run fast, you will definitely be one of the first to walk. Start off at a pace that you feel is the right speed for you, not too fast, not too slow.

When the sirens go off the start the race, EVERYONE [and I mean it] will be sprinting, I promise to you [that unless they are trained really well to run that pace the whole race], everyone that you saw sprint, will be the first ones to walk. No matter how much you want to sprint, DON'T!

Also, when running at home or even in the race, push yourself.

For example: If you are running down your neighborhood, and you feel like you need to stop, tell yourself to make it to the next mailbox or bush, etc. If you are really trying to push yourself, you will keep telling yourself "I will stop at the next mailbox, and then you pass it up, and you will say well maybe the next one, and it will keep going on and on." Think that you are doing this to help yourself get a good place [or whatever] in the race. Or you are doing it to impress your boyfriend. Think about what motitavtes you to keep running and why.

The morning of the race, make sure you wake up, drink a little bit of water [don't drink too much or you will cramp BAD], and eat a banana. [at least 30 minutes before] Banana's help prevent cramps, and it works!

Good luck, and if you have any questions or anything feel free to e-mail me! :D  

Answer 4

The most important thing now for you is be able to finish the 5K. So, during practice, try to run really, really slow - just barely running to begin with and make sure you can run for 15 - 20 minutes. If you feel tired, stop for a 1 min. walk break. Do not force yourself to run.

When you get used to run continuesly for 20 min. Try to do the last 5 min. faster, then maybe 8 min. Again, do not force yourself. Time and distance is much more important than pace during practice.

Also, the day before the 5K, do not run at all and on the morning of 5K, get up early (2.5 hours before the race start) and drink some water and eat something light - like a banana. You should be good to go.

Do not start fast. If you feel good, you can always pick up the pace in the 2nd half, but not from the beginning.

Good luck and be confident.

Answer 5

ight so u sound like your really out of shape.....im 13 and i wake up every day at 9 and run 2.5 miles evryday...do not get lazy!! thi takes dedication..u cant just run 1 day and wait another 4 days to do it again

start small with like a half a mile. then try to push your self to a 1 mile and so on....never stop wen ur running ...no matter how bad u want to or u tell ur self ur tired...your not theres always more in you...use music too...it helps...b sure to hidrate every nite too...sounds hard but its really not