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Help me plan for my first 5K a week from Saturday
I am doing C25K and signed up to do a 5K race on April 14. Yesterday, I ran for 25 minutes (2 miles - the heat has slooooowed me down). That was my 2nd 25 minute run. I am a little behind in the program because I repeated a week when temps went from 50 degrees to 85 degrees over night. I would really like to run the entire 5K though.
If I continue to follow C25K, I would do a 25 minute run Saturday then two 27 minute runs next week before my race. My question is, should I continue to follow the program or should I step it up a little more?
Yesterday, I felt like I still had gas left in the tank at the end of 25 minutes, so I was thinking of trying to do a 30 minute run on this Sat (a week before the race) and then 35 minute runs next week. The race is right by my work, so I was thinking of doing one run there after work, so I can see how I do on that course (hopefully really well because it's much flatter than my neighborhood).
Any advice?
Re: Help me plan for my first 5K a week from Saturday
I'm running my first 5K May 6 and am on wk 8 of C25K, but moving outdoors from the treadmill has slowed me down. One thing I'm thinking of trying is Jeff Galloway's method, where you alternate running and walking. The walk periods are supposed to help your running muscles recover so you can put more effort into the running, and overall your results are faster even with the walks in there. He has a website, along with info on runnersworld.com and the Disney marathon site.
ETA: I know this means you don't 'run' the 5K completely, but it may be a way to get a decent time without completely straining yourself.
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