CC 5K Run Training Feedback Request

Hello fellow fitness fanatics!

As I am currently training for the CC Virtual 5K coming up in March, I find myself wondering about the following topics, maybe some of you experienced runners out there could give me some feedback.

1. Pacing Yourself - When you are trying to improve your time, do you just run a normal pace and then sprint at the end?  I guess another approach would be to start out as fast as you can and then walk if you get too tired, hoping to beat your previous time.

2. Recovery Time- How much is really necessary?  I have read that your body needs a day to recover enough to train harder the next run.  I would like to run everyday, but have been avoiding it thinking it's too much.  Does anyone run everyday?

1) Personally, I keep the same pace for up to a week. If, in a week, I think I Can up it a little, I do. That's easier, right now, as I'm running on a treadmill. There's all SORTS of strategies to gaining speed: intervals, Fartlek (See below), etc.
Check out coolrunning.com for suggestions.

2) Personally, I run every other day. I, too, have heard this, but I tend to believe it. I've overtrained and it sucks. I strongly suggest running EVERY day.

I am interested to hear what other people say too.  I have been worried about overtraining but I think I am doing okay....  I do run every weekday...(I am on the C25K program...which recommends resting every other day).  On the weekends, I rest. 

As for speed times... I personally try and increase towards the end.  Since I am on a treadmill, it's fairly easy to monitor.  I know cool running has ton of information.  The interval theory has worked for me really well. 

NEENERS!!!!!!!!   MELJO!!!!

thats who we need to give advice

Im just wondering more so about running in the cold.

New runners really need to focus more on distance than time, to help prevent injury.  I've been half tempted to remove the time goals from the 5k thread, just because I'm worried about new runners pushing too hard and injuring themselves.  (I'm not going to, probably, I'm just tempted.) 

That being said, new runners should not run more often than 3-4 times a week.  Not necessarily because your muscles cannot handle it, but because your tendons and ligaments need the recovery time.  You may feel fantastic and want to get out there more often, but it's not usually in your body's best interest.  (There are always exceptions, and some people just have natural talent, but for most of us, we need time to let our bodies adjust.) 

Folks new to running should ideally not try to dramatically increase their mileage or speed.  Just gradually work up so that you are running more and more every week.  Focus more on the length of time you are running instead of how fast you are running.  Speed will come with time, and once you have built a solid base you can add in speedwork.  I consider a solid base to be bare minimum 10-15 miles per week with 3 or 4 months running experience.  I think 6 months experience and 15-20 mpw would be better.

Also, I think most runners will say that negative splits are much preferable in training and racing.  That means, if you run 3 miles the 1st is the slowest and the 3rd is the fastest.  I've read stories from plenty of people (and passed plenty in races) who started out fast and had to take walk breaks or slow significantly at the end because they couldn't keep up. 

Coolrunning.com has a ton of advice for new runners, it's a great place to read threads with lots of questions and suggestions when you are starting out.  :)

*really needs to spend time with coolrunning.com again. Now that I'm getting back into it*

15-20 miles per week (considers - I think I do... 6 or 7, max!)

OMG, i just wrote a whole huge thing and accidently deleted it! crap... will try to write it again!

I wouldn't mind hearing what anyone has to say about running in cold weather.. is it ok? is it a personal thing?

I don't run below freezing.. but lately There hasn't been any days that I could have gone running that have been above 0'C.

I would love any input!

nvm.. just saw the other post about exactly that ^_^

OK, I'm here....

hk....all out running is NOT a Fartlek.  A Fartlek (word actuallly means speed play) is doing "pick ups" throughout your workout for whatever distance or time you desire at the moment.  My husband does fartleks by time, I do them by telephone pole.  I'll pick up the pace from one to the next.  Whereas, my husband will pick up the pace for about a minute, then run normally for a while and do it again.  That's a Fartlek.

Continually picking up your speed a week at a time isn't a good strategy. It'll work for a while, then you'll just tire or burn out.  Right now, I'm doing speed work for a marathon, which requires longer distances of running fast.  For most working on a 5K or 10K, speed comes in distances of 220 and 440 meters (half distance around a track and all the way around, respectively).

I totally agree with panda when she says new runners need to focus on distance.  Actually, you guys should work on base miles.  That's when you just go out and run.  Don't worry about time, even if you've done a 5K (slappy), you don't have enough miles on your body to worry about time and speed.

Yes, negative splits are better for anyone, however, keeping the same pace throughout is always a good thing too.  Again, new runners should not worry about time.

Everyone is different as far as how often and how long you should run.  I, personally, ran 4 times a week when I started off....ran no more than 4 miles at a time.  Usually, I ran 2-3 miles.  I never did speed and just improved by getting more time in on just plain running.

IF you really feel the need for speed, I strongly recommend a coach.  Call the local HS track coach or College coach and inquire about speed routines.  There are various types.  For those who need to do something, it will truly depend on how much distance you currently have under your belt and what your personal goals are.

For me, I'm working up to 10 1/2 mile repeats at 8:00/7:30 pace with a recovery interval of 1/4 mile at whatever pace it takes me to drop my heartrate back down (sometimes that means walking for 1/10 of a mile and then jogging.  Yesterday was my speed routine and I did 5 intervals like that.  In 5 weeks, I'll have worked up to 10.  I NEVER do two speed workouts in the same week.

Then, you have hill workouts, which help with endurance as well as speed.  If your race has hills, you may want to consider heading out and running up a hill, walk down, run back up and repeat for several times.  Don't use a steep hill (like the one I ran at your house, slappy).  It should be about 5 percent grade or less. 

Then there are the Tempo Runs, where you run the first and last mile at an easy pace and the middle miles at your race pace or close to it.  For me, while training for this marathon, I will run my 6-8 mile runs this way...warm up 1 mile, run 4-6 miles at my 10K pace, cool down 1 mile.  For you guys doing 5Ks and have not yet run 3 miles, this won't be a good thing.  For those who have run up to 6 miles....I say go for it.  It's a good way to train your body for endurance.

Then, there are knowing your target heartrate zones and running for a certain amount of time in your zone....it can get rather technical.

SO...my advice:  new runners and novice runners...get your base workout in.  Intermediate runners...check into some speed via some coaching.  That's what I did.  It's nice to have someone actually work with you on the track too!

Good luck!

Im going to run that hill this summer if it KILLS JASON! LOL

OHHHH....I got so caught up in the speed stuff that I forgot about running in the cold.

As I age, I can't stand it...but it won't hurt you.  Dress such that you are slightly chilled at the start because as you begin to run and warm up, you will be comfortable.  See, I hate being cold, so that first 1/2 mile or so just kills me.

Breathing in the cold air can be difficult to take...wear a wrap or something over your mouth and then take it off when you warm up.  You'll find that the more you run, the better you run in cooler temperatures.

For me, I have been wimping out big time and hitting the gym's treadmill or indoor track for my winter workouts.  What will I do when ski season actually starts???

yeah, slappy...that hill is a *itch!  I wouldn't mind coming up and running it again someday...and biking it.  I think my husband would love that area to bike in.  Hmmmm....road trip perhaps?

sooo neeners- Mom in law is coming out and its 32 up here with a slight wind.

I really want to go run around the lake.  Should I do 1 mile or what?  can I try for more?

to recap... i am not going to rewrite the whole dang thing...
interval training, fartleks (we call them hiccups, as i can't stand the word fartlek)... the way to go for increasing your speed.
i run everyday, but i change up my distance, it works for me... you have to listen to your body, it WILL tell you when it needs a break!
cold weather running... how you dress is the only thing that needs to change... don't forget a hat and gloves! nothing worse than cold hands when you are running!
hope this helps, didn't have the patience to retype what i'd already written... happy to help, though...
don't forget to check out websites like coolrunning.com and runnersworld.com for really good training info... for all levels of runners!

Thanks neeners. I know very little, but I'm sorry i got what I could wrong.

*think* You know, that actually explains alot.. the building up my speed DID happen just before I crashed and burned out 3 months ago.
Was doing my own version of the Max-OT (Can't find the link) thing that was "hot" on the fitness board at the time.
And, yes, I DID burn out :p

Dun wanna do that again.

Thanks for the advice! :)

Jason and I got down to 1hr and 5mins on that stretch so the plan is to get it as low as possible this year.  we were back and forth on walking/jogging/running.  intervals!  that was key!

just let us know when!

Slappy...what was your last run distance?  Running at 32-degrees in a light wind is fine.  If you ran a mile last time, go for a little more.  If you haven't run in a while, you should probably stop at the 1 mile...don't push yourself.  Try for the extra distance next trip out.

It's 40 here and I didn't bring outdoor clothes...it'll be a treadmill for me.

It is quite hilly where I live, so I decided some time ago that hills are my friends, and I have a strange approach to them.  Whenever I start a climb, I speed up.  My goal is always to run faster on the hill than I do on a flat.  (This is when I'm training, not racing.)  I always tell myself if I have to take a walk break when I get to the top or the descent, I will allow it.  But I've never had to yet, I just slow down for a bit and the combination of slowing down and not climbing is enough to rest. 

After my first 5k people were talking about how hilly the course was.  I kept thinking while running it that it was really flat.  :) 

Hills are perfect for burning extra calories!

Lots of hills over here as well - Can't really run ANYWHERE without some up and down action. So.. that's good :)

pnada- come enjoy our hill! LOL  Neeners was about to kill me!

Neeners- its been a while since a run outside.  The treadclimber isnt much help since it maxes out at 4mph but I see it more of a XX ski/hiking trainer than running.

think I will do a mile and then walk 1