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5km running Anonymous
hey guys, i have 5 months until i have to run a 5km race. i am aiming to win and i have looked at previous winners of this race, and they have ran around 16-17 minutes.

could someone please suggest some training ideas to help me run 5km in less than 17 minutes?

I plan to have about 3 running sessions per week. is this enough? what should i do in these sessions?

thanks, i'd be really greatful for any help
>> Anonymous
i'm original poster.

just to clarify, i'm actually a good runner and i have won races in the past, but for the past year or so i have slacked off and havent run. because of this i KNOW i have the ability to do well. just so you know i'm not a complete running n00b starting from scratch.
>> Anonymous
I'm a runner myself, just did 3 miles about an hour ago.

My advice, put your left leg in front of your right. Then put your right leg in front of your left, and keep repeating those motions very quickly till you win.
>> Anonymous
>>1661

very sound advice.

my two pence; run every day. figure out how fast you have to run to do it in your target speed, and then run at that pace for twice as long every day until your heart pops. Also; squats. Do lots of them. Properly, as in your arse almost touches the floor each rep.
>> Anonymous
>>1665

also, in the four days before the race, stop ALL training and start carb loading. pasta and chicken and shit. This gives your body time to heal and prepare If it works out, you should be raring to go on the day.
>> Anonymous
All of your training *must* occur at either less than 75%MHR or greater than 90%MHR. The zone in between is what you race at, not what you train at and is a waste of time in terms of improving fitness. If you can only do three sessions a week, do two sessions of interval training (google it) and one 'long slow drag' at a pace slow enough for you to comfortably maintain conversation or sing a song. Your interval sessions should be short (~30 mins) and as hard as possible. I'd highly recommend a heart rate monitor - they can be had for as little as $50.

Four days of carb loading is excessive IMO, my understanding of glycogen activity is that you cannot store more than circa 2000kcal of glycogen. Definitely have at least 24hrs of rest, but there's no need to overdo your pre-race preparation. If you feel fresh, you probably are.

Do a bit of reading on diet - you need to get it right if you're racing. Most people eat far too much fat and protein and the wrong kind of carbs.