Re: How much time to prep for a goo 5k time?
- From: TBRallamericanhero@xxxxxxxxx
- Date: Mon, 12 Nov 2007 17:08:28 -0000
On Nov 12, 10:18 am, "Steve Freides" <st...@xxxxxxxxxxxxxxxxxxx>
wrote:
Hi, folks, long time no see.
I have committed myself to running a local 5k next Memorial Day, and
would appreciate thoughts on how long it might take me to train from no
running to doing a personal best 5k. I have actually run this race
every year, but the last few years just to keep one or the other of my
school-aged kids company and therefore at a slow pace and with no
training whatsoever. Brief background:
I ran steadily, and biked and swam, for about 20 years, from roughly my
mid-20's to mid 40's, typically 15-25 miles per week as I was quite
injury prone at higher mileages. Along with that went 50-100 miles of
bicycling and 3x/week of a 1-mile swim. I set a PR at about age 30 of
20:39 in the 5k, and after discovering Jack Daniel's book and using it
to guide my training in my mid-40's, set a new lifetime PR of 20:10 at
age 45. Shortly thereafter, I switched my training to mostly weights
and have been generally happy with that change - I train in both pure
strength and a not-so-well-known hybrid style called strength/endurance
wherein I move a moderately heavy weight non-stop for a few minutes at a
time. My resting pulse remains in the 40's even though I no longer run,
bike, or swim regularly. I'm now 52 years old and will be 53 by the
time the race rolls around.
I have asthma and exercise-induced asthma, and I cannot train outdoors
in the winter but I do have a treadmill at home. It's an older model I
got used from my local YMCA - solid enough that it will outlast me but
no fancy programmable features like intervals. It does have the ability
to incline.
I plan to continue lifting weights while training for my 5k because I
must - I have a bad back, and weight lifting is restorative to the
health of my back while running is often hard on it. I will, obviously,
cut back on the lifting, but am hoping to run perhaps 3 or 4 days per
week, 5 at most.
12 weeks before my race is about the second week of March, probably a
time when I can get some easy outdoor running in. I think it's probably
best if I start running on the treadmill easily, perhaps for a mile or
two at a time a few days a week, in January, just to get myself used to
running again. I've heard 12 weeks mentioned as sufficient time to
train for a 5k. I want to try to break 20:00 for the first time in my
life, and my concern is that getting back to good running form may mean
I should start in earnest sooner. Maybe a 16- or 20-week program that I
could start indoors is better?
Thanks in advance for any comments and suggestions, in particular for
things to do between now and March to get myself enough of a base. As I
read what I just wrote, I'm thinking I really need to start running now
if I want to do my best next Spring.
-S-
You are dead meat. Coronary at .5 mile.
.
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- How much time to prep for a goo 5k time?
- From: Steve Freides
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