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Anonymous
Train hard enough and your body will adjust itself to a good weight. Even if you get your times down, your weight may stay exactly where it is. Everyones physiology is different.
To get your times down for the 5k, in general concentrate on building a good distance base. Try to average 5-7 miles a day on your normal training days 5 days a week to start, with a long run of about 15 miles one day a week. Take it easy and do a 20 minute run the day after your long run.
Once you have a good foundation of distance training in place, work in more focused speed workouts a few days a week, doing things like fartleks, 400m repeats, 800m repeats etc.
One thing that really helped me (and my training partner) is that on our long runs we would start out at an easy pace (~8 min/mile), and starting at about halfway through our run, we would continually up the pace for the remainder of the run, until we finished up the last mile at just over 5 min pace. One of the last ones we did was about 18 miles. Totally brutal, but extremely effective.
Get a training partner if you can. Someone to run with every day. It makes the training a lot easier and hell, it's a good way to build a friendship as well.
And don't worry about your weight. Train hard and eat right and your weight will be right where you need it to be.
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