Hi,
I am going to do a 5k race in about 3-4 weeks time.
I will be doing this together with a friend.
I don't really mind which time I will finish this race in, we just want to have fun and experience a real running race.
I am not really a very regular runner. Have been doing it for the last few years, but it's been on and off. The last month I have been running a bit more serious.
When I go for a run I do about four to six miles.
My friend has been running for less than a year maybe. Her usual running distance is about four miles.
My time is pretty much always the same. About 10 minutes per mile.
What type of running training should I do for a 5k? What time should I aim for based on my normal training times?
Thank you.
Answer by Dominique:
Hi there,
Thank you for your 5k running training question.
Considering this is your first 5k and you are in it for the experience and the fun, I don't think I should give you a very structured running program.
Usually when people do their first 5k in those couch-to-5k running programs, they focus on just covering the distance or making sure that they will not have to walk during their race.
You and your friend can already do four miles at least, so running 5k should be fine.
Now, if you were more fanatical about this race and about getting a good time, then I would tell you to focus on some faster running like interval running or tempo running.
But you are in it for the fun and the experience, so I would encourage you to just keep on building your base, with easy 4-6 mile runs three or four times a week.
If you are able to do the running training yo udo now at about 10 minutes per mile, then I would think that you should be able to cover the 5k in about 25 minutes.
Please note, that is assuming that you are doing your training runs at easy pace, i.e. a pace at which you would be able to have a conversation with your friend if she were to run with you.
Of course, if those training runs are already at a fast speed, then the 25 minutes would be too hard. I would then expect to see you finishing in about 30 minutes.
But who knows. You still have a little bit of time to prepare. Do your running training regulary over the next 3-4 weeks and you might be able to shave off some time.
When you have only just started running regularly, then you can usually make great improvements in just a matter of weeks.
In the end, don't worry too much about that and focus on having fun and enjoying the experience.
Let this be the first race of many, many more to come!
Hope this helps.
Kind regards,
Dominique
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