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Anonymous
Sup /fit/

Quick question.

I have to run 5km in 23 minutes.

Not that my stamina is total shit but I still wanna prepare for it.

what is better.

- Running 23 minutes every time and increasing my speed until I reach 5km in that time.

- Running 13.5km an hour and keep increasing the time until I reach 23 minutes? (aka 5km)

Picture unrelated.
>> Anonymous
HOLY FUCK THAT JET WING IS SWEET! WHERE CAN I GET ONE AND HOW MUCH WOULD IT COST ME?
>> Anonymous
23km since your a trol
>> Anonymous
>>384289

What?
>> Anonymous
You have to train for that time? I ran 4.2km in high school in 14 minutes with no training at all. I can still run that 5 years and about 10,000 cigarettes later. You must be obese.
>> Anonymous
     File :-(, x)
oh /fit/ you let me down.
>> Anonymous
>>384298

No running just isn't my strongest point.And I hardly train for it. I weigh about 84kg at 185.
>> Anonymous
You can't keep running for 13.5 an hour for long, that's ... plenty of stupid. You'll have to regulate your breath, heart beat, etc while on the run.

Start easy and and speed up as you go, slowing down once in a while to recover your breath.

My advice would be this:

Slow - slightly faster for a long while - Fast (not sprinting) - Slow down to recover - Fast again (if you can, faster) - slow down when your heartbeat is about to rip your chest open (exagerating) - and so on. At your final 200 or 300 mts, if you can, sprint them. Try not to mess the distance and end up walking some because of misscalculation.

The main point is to not hurry too much and spend energy needlessly and to not go to slow.
Sprint is done at the end of the race.

Oh, and another thing. I dont know if this is a physical exam or a short maraton, but if has elevation on the road, on your way up you ACCELERATE and on your way down you try to keep it normal instead of accelerating. A lot of people does this the opposite way, which spends much more stamina. It's better to get rid of the harder part soon and use and easier part to catch a breath.

Hope this helps you.
>> Anonymous
>I have to run 5km in 23 minutes.

YOU'D BETTER GET THE FUCK OFF THE COMPUTER AND WARM UP
>> Anonymous
>>384308

That's some sound advice, thanks.
>> Anonymous
>>384298

That 18 kilometers an hour, marathon sprinters pull that shit off, you must be skinny as shit.
>> Nomad
>>384311
best advise ive read on the board in the last hour.. run 5k with no warm up has fail all over it.
>> Anonymous
>>384435

omg, i've run 5 km two times a week for three months, didn't warm up once. Went from 28 minutes to 24. Is this awzm/fail?
>> Anonymous
>>384455
fail, you wouldve gotten the same/better results if you did a warmup and you wouldnt have been in such misery
>> Anonymous
>>384468
>wouldnt have been in such misery
wut? Anyway, what's the best way to warm up for a short run?