Hello All,
I am just starting to get into running. I played soccer in High School but have never done any real training. After having a rather lathargic 15 yrs since then, I now am looking to try and get into shape. At first it was primarily to get healthier and increase my cardio, but i can already feel a competitive tug. Ive been running every other day for the last month alternating between 2.5 miles to 3.5 miles. I have run a very crudely measured 5K in my neighborhood (slightly hilly i might add) and my time was roughly 26:30. I have been scouring the web for proper training techniques, but would love some local advice as well.

My goals for this year are to run a sub 25:00 5k, and work up to 8-10 mile traing runs, with the hopes of doing some 10K's next year.

Thanks in advance for any help given.

Somewhere on the Pacer website are three 5K training programs which I designed. I had a computer crash last year, but I think I have them on backup. Give me a day or two and I'll email them to you. In the meantime, can any of you find them on the website?

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Becky Ryder
hryder29@comcast.net
Hattiesburg, MS

You need some of Becky's speed work!! Please note that we will have training soon at Thames track that leads up to our Labor Day run. I actually did my 5K PR after doing this workout. We hope to see you there!! Check the calendar for dates and times. Happy Running!!

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Catch you on the run!! Audrey

Hello and Welcome!

Becky's plan is great and will get you to the next level. If you are still want another option, this is what I have been doing and it has worked well for me. For any of the suggestions, you will need to slowly work up to doing the harder workouts. Baby steps! Do not go out and jump into drastically different types of workouts. You might want to start with adding 1 of the hard workouts per week, and then gradually add each week.

I do 3 hard workouts, most weeks. The hard workouts include the following:
1. some type of track workout, intervals , or hill repeats (mostly 200, 400, 800's for 5ks and 10ks) For 5k's, I like to do around 2-3 miles of speed work with a 1 mile warm up and cool down. If you have not been doing speed work, this is what will definitely help you to improve. Also, if you have not been doing speed work, you will want to start out really slow, low volume, to be sure not to get injured. Do not start with 2 miles of speed work, if you have not been doing any speed work.
2. long run (for me, a long run is 8-14 miles during the summer, mostly 8-12) For 5k and 10ks, I would recommend slowly, gradually, working up to ,anywhere from 5-10 miles. (I run marathons so I like to keep up the distance in the summer).
3. tempo run - for me, when I am racing, my race is the tempo run. When I am not racing, I pick a distance and try to run it around 30 seconds to 1 minute slower than 5k pace. For 5ks - you can work up to- maybe a 3 mile tempo run with 1 mile warm up and cool down, for 10ks - maybe 3-5 miles tempo with a 1 mile warm-up and 1 mile cool down. Basically, you are running at a good effort, not comfortable jogging speed, but working. You might want to start with a 1/2 mile or 1 mile tempo run and gradually work up each week.

You can decide the number of days that you want to train. Some of the time I strictly run the 3 hard workouts, other times, I run 5 times per week - 3 hard days and 2 easy jogging days. Currently, I am running 3 days per week, hard effort, the other days will be walking or biking. I also do yoga and lift weights, most of the time.

The most important thing is to be sure to have recovery time. Basically, you will want to run a hard day, and then have a minimum of 1 day recovery. You may want 2 days recovery, or more. I definitely like to have 2 days recovery before a race. For some people - 1-2 hard workouts per week is ideal. You will need to test the waters to see what works best for you.

Be sure to track you weekly mileage. It is recommended that you do not increase your weekly mileage more than 10% each week. (ex. if you are currently running 10 miles per week, you can add 1 mile per week). Also, you may want to increase you mileage for around 4 weeks and then on the 5th week, reduce your mileage to give yourself a little break, and then pick back up the following week.

Again, the main thing will be injury prevention. BE SURE take it slow, gradually incorporating some speed work into your routine. Be sure to have adequate recovery time, which is different for everybody. Also, for your tempo runs and track workouts, or interval workouts always be sure to warm-up and cool-down. That's it! Good Luck!

Becky, If you find that 5K workout program, could you post it on the web site? I'm trying to work back from a year off and would love to have something in print (so I don't have to bug you every couple of weeks to find out what I'm supposed to be doing.)
By the way, we've started a group of people doing the couch to 5K at our church....that's great, only it means I have to miss the Tuesday Track at Thames sometimes. Any way I can get the speedwork via email to do on my own?

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Every day I run is another battle won.

Sabbo:

I think the most important thing you can do (if you haven't already) is to start a training log. This has been for me probably the most important part of my training, so a good habit to get into. I used a calender initially, notebooks work, there are online programs you can buy or use, or you can buy a Runners World or other type of paper log.

Things you might want to keep track of (these are things I log, what is important for you might be different)

-type of workout (speed, long, etc.)
-pace (by mile, by 100, by 5k whatever)
-duration of workout
-weather (hot and cold can make a difference)
-route (hills, roads, track, etc.)
-time of day (makes a difference if you run one evening, then the next morning - 12 hours between workouts rather than 24; you may also find you run better at one time of the day than others)
-how you feel or felt before/during/after
-shoes (I have been trying to remember to keep track of how many miles I put on each pair of shoes forever and never seem to; if you only have one pair of running shoes, this isn't an issue - yet. On the other hand, if you only have one pair of running shoes you might consider getting a second pair to alternate)
-other workouts/exercises (walking, stretching/Yoga, weight lifting, etc.)
-race results
-any other notes that you think might be helpful

Getting into the habit early of keeping a log will really help you in planning. The longer you stick with running, the more valuable this information will be. I use my log to plan (fill in race days and plan backwards from there) and review old logs (when my results early this spring were different than last year, I took a good look at the differences in my training between 2007 and 2008).

Best of luck with your running - sounds like you are off to a good start!

sheryl c.

thanks for all the helpful hints.

I really do need a training plan and a log book. So far i have been running every other day for a month but i never know how far or how hard i will be running til i get on the road and decide. I just try and mix it up a bit, but i need a more focused approach. I am still trying to keep it fun until i can reach the point where it actually becomes fun and i look forward to it. I have stopped timing myself and just set running time goals to try and build a base, I am now alternating between 30 min runs and 45 min runs.

As you can see, i have no direction right now, and am just making it up as I go. But at least I am running...