Running Tips: 5 km Distance
The 5 km, 3.1 miles, is a race distance anyone who runs can do. It is also the fastest race most of us will run. We tend to hurt more intensely in a 5 km because we don't put together a proper 5 km training schedule. Most runners tend to shy away from speed. Speed workouts can be done with out misery if done correctly.
When you're running a 5 km, don't go out to fast. If you do, you'll blow up faster than Jiffy Pop in a microwave oven! Try and hold back the first 1/2 mile. Instead work the last 1/2 mile with what you saved on the first 1/2 mile.
This is easier said than done because as you know most runners go out waaaay too fast and die a slow death. We need to try to rein in that adrenaline that first half mile. If you do this... the payoff is, you'll pass many runners at the end. Not only will you generally run a faster race with this strategy, it is psychologically powerful to finish strong instead of "just hanging on."
If you have a weakness during the race work on it during your 5 km training program. Lets say you are doing 6 x 1/2 mile on the track. In your last race if your middle mile felt like your worst mile, during your workout run your 3rd and 4th 1/2 mile a little faster then rest. If you had a tough last mile in the race do the 5th and 6th 1/2 mile a little faster. Then in the race stay true to the workouts and follow through.
Turn your weaknesses into strengths!
Work on your kick for the end of the race. At the end of your training runs do 4 X 30 second strides with full recovery.
Imagine a runner ahead of you and go about 90% of all out while staying relaxed and maintaining good form. You can do this twice a week.
So when you're coming down the stretch in a 5 km, you will have the physiological training and mental confidence knowing that you will have a great kick!
Running Tips : 10 km Distance
The 10 km training approach is a bit different than the 5 km. While just about anyone can hop in a 5 km, the 10 km, 6.2 mile, race is the race for those in good shape and is not to be taken lightly.
If a runner can run a 10 km without any recovery problems, then running a marathon is attainable just by making some modifications and adjustments to your running workouts. Also the 10 km is a good distance to learn about threshold pace which is important for any competitive runner.
Training Tip # 1:
Rhythm is very important in the 10 km race. I like to call it the zone. A great training running workout to get in the zone is to warm up and then run at your 10 km race pace for two miles, followed by a sufficient warm down. You can do this either on the track, or on the road which would simulate race conditions even more. You can go up to three miles on this workout.
Training Tip # 2:
Long runs are important in any 10 km distance running schedule. Getting in two 12 mile runs every month will boost your endurance and will provide excellent strength to help with fatigue during the race.
Training Tip # 3:
Another great workout on your regular training course is to do a fartlek workout. This fartlek workout is a more structured one, but stimulates the race and is an excellent addition to any 10 km running plan.
1. Warm up for 10-15 minutes.
2. Then run 5 minutes... a little faster then your 10 km race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10 km race pace.
You can also practice your kick at the end of the last 5 minutes. Warm down... congratulations, you've just simulated a 10 km!
Half marathon training and racing is a good test to determine if you are ready for the marathon. A marathoner can test their ability to cover a long distance at a faster then marathon pace depending on the course.
Also this is a great time to test your fluid replacement drink. If it works under the conditions of a half marathon it will work for the marathon.
When you train for a half marathon, it's very easy to make a few modification so can can adapt workouts to focus on shorter races as well as the marathon.
Running Tips : Half Marathon Distance
Training Tip # 1:
If you plan to run both the half and full marathon, race a half marathon six to eight weeks before your marathon. Not only will you benefit physiologically and psychologically, it will help make your marathon effort feel easier.
Training Tip # 2:
Another great half marathon running tip is to practice drinking the fluid replacement drink you will be using. Before the run place the drink every two to three miles around your running course. Make sure the drink is hidden so no one can tamper with it.
Training Tip # 3:
A good workout to add to your half marathon plan training is to do a one mile warm up then a 13 mile run. During the 13 miles do five minute pick ups at five seconds per mile pace faster then your marathon pace. Do five of these to start with then you can add one every two weeks leading up to the half marathon. Don't do any more then eight and only three to four two weeks before the half marathon.
For more information or use an online coach go to distance-running-tips.com
Set Goals. A great motivation technique is to set running goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for running will soar.
Listed below are some specific goals setting tips.
Be specific. In order to stimulate your motivation, you need to be specific with your goal setting. Instead of saying you are going to set a personal best in a 5km race, set a goal to improve on your personal best by 2 minutes in the next six months.
Set a deadline. Complacency and an attitude of “I’ll work on that later” will set in if your deadline for achieving your goal is not defined. Add a sense of urgency to your goal by adding a specific timeframe and watch your motivation skyrocket!
Set realistic but difficult to obtain goals. Your riding goals should be achievable and challenging at the same time. An unrealistic goal will kill motivation but a goal that is too easily obtained will lead to boredom.
Write and Review. Your Goals Writing down your goals creates your roadmap to success. Although just the act of writing them down can set the process in motion, it is also extremely important to frequently review your goals. Remember, the more focused you are on your riding goals the more likely you are to accomplish them.
Develop a Plan and Work It. Develop a plan of action to achieve your running goals and then just do it! By taking the time to decide on the specific steps needed to achieve your goals, you increase your motivation and your chances of success. The final step is to get out there and work your plan.
Utilise a Training Log. Keep a training log of each ride. Record times, distances, time of day, weather, your pulse rate, progress toward goals and any other statistic or aspect of your running you might find valuable. A training log allows you to monitor your progress and learn from your mistakes. Many riders regularly review their training logs to look at the work they've done in the past to provide motivation for the future.
Implement the Buddy System. Run with a compatible training partner or riding group. Finding others to ride with, makes time fly, provides accountability, builds friendships, and provides mutual motivation on those days when you or your mate(s) just “don’t feel like it.”
Surround yourself with Reminders. Sustained motivation is key to achieving your potential. One way to keep your motivation high is to find out what fires you up, and then surround yourself with it. Examples include: posters, quotes, photos, inspiring literature, biographies of successful runners, running books, running magazines, and videos. Place your “mental stimuli” where you can see it every day. Remember, as a man thinks, so he is.
Be Creative with your Workouts. Doing the same workout day after day leads to boredom and burnout. Alter your workout routine by incorporating some or all of the following:
- Leave your watch at home. Run for the enjoyment of it without worrying about time goals.
- Change the time of day you normally run. If you are a morning runner, switch to running in the evening and vice versa.
- Find some new running routes.
- Alter the distance you normally run.
- Challenge yourself by adding some speed or hill repeats to your workout.
- Being creative with your workout will add new life to your running.
Set Completion Goals, Not Time Goals. At some point, you just won't be able to beat the clock any longer. All riders eventually reach the point where they aren't going to get any faster. To avoid discouragement and possibly even quitting the sport, cultivate new riding goals. Decide to complete a specific number of races a year or to complete a longer distance race. Whatever you determine, keep your riding fresh, challenging, and new by setting some non-time related goals.
Do more than Run. To add a boost of motivation, incorporate some cross training in your workout routine. There are many other activities, other than riding, that can increase your strength, flexibility, and aerobic conditioning. Mix in some cycling, swimming, in-line roller skating, hiking or weight training.
Visit a Sports Retailer. Stop by a sports retailer on a regular basis to pick up a race application, running accessory, new running magazine, or the latest running book. Your motivation to run will be lifted when you put yourself in an environment that supports your goals. Retailers thrive on people who love to ride. They are thrilled to answer your questions, give suggestions, and discuss your training.
Occasionally Enter an Event. Want to increase your motivation and feel the adrenaline of competition? Enter an occasional fun, local event. The spill-over effect will keep you motivated for weeks afterward and may even spur you on to enter even more races!
Reward yourself when you Succeed. Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself. Many cyclists who have reached their goal treat themselves to some tangible reward: a new running shirt, a sports watch, a meal at a nice restaurant, or a special trip. The ideas are limited only by your imagination. Bottom line: Be good to yourself.