Tips for running my first 5k????

Question

Hello! I'm preapring to run/jog my first 5k the first weekend in September. Right now I can run 1 mile without stopping (in about 11-12 minutes). I am very tired after doing the mile and need help traning myself to get past that marker.....do you have any ideas/hints/or suggestions?

I'm a 30 year old female, 5'4" and 132 pounds.

I would like specific traning tips, if at all possible. Thank you!

Answer 1

-just go a little bit farther each time you run.  You can run a mile?  next time, run 1.2 miles (and extra minute running).  Stay at 1.2 miles for a day or two, then start doing 1.4 miles.

-Just push yourself to run at least a little bit more each time you run.  It will be difficult, but you will get more and more in shape.

-You can also do this work-out, which will train you to get used to pushing yourself physically:

Run 400 meters (a quarter mile) at a FAST pace.

Then rest for about 2 minutes.  Then repeat this 3-4 more times (400 meters fast, rest for 2 minutes.

400 meters fast, rest for 2 minutes.

400 meters fast, rest for 2 minutes.)

Then warm down by walking or slowly jogging a quarter mile.  You can do this work-out once a week.  As you get more skilled, you may want to work yourself to running 5-6 sets, instead of 3-4.

-Also, don't overtrain yourself.  Run no less than 3 days a week, no more than 6.  Rest and ice if you get pain.  Be sure to stretch and drink enough water.

Good luck!  An 11 minute mile is a good time, and I think you can do this 5k!  Have fun :)

Answer 2

Oh I love doing 5ks.My tips would be keep a steady pace not a sprint and not a slow jog maybe about a fast jog or a jog.I would try to aim your first mile at arount 12:30-12:50 then your second at arount 12minutes and your third mile at 11:10 maybe.Don't forget to stretch a lot to and oranges are good to eat about an hour before you run.Also you should drink lots of water the day before you run and the day you do run except 1 or 2 hours before you should just sip on the water so you don't get a cramp.

Answer 3

While this may be a little simplistic as you are already at a mile stage; try starting from the beginning with a plan from a running site like CoolRunning.com.

It should get you to 5K speed in 9 weeks or so.  There are also podcasts that are based on training routines like this one, that's what I'm trying right now.

Answer 4

take it easy.

only run at a comfortable speed.

not too fast or too slow.

and think about things other than the race and how tired you are so that way you will be too busy to think you are tired.

trust me it works.

have fun and good luck.