RunningAHEAD - Topic: 5k by July 18

Waterman419

posted: 6/28/2013 at 7:53 AM

I'm a 47 year old male. I'm running 2 miles in 21min. Do you think it's possible for me to run 3.1 miles in under 30 min by July 18? That's my goal . If so do you think i need to focus on building my speed or distance first? Should I be running every day? I'm running on a tread every other day rite now.

deluca

posted: 6/28/2013 at 8:14 AM

It won't be easy but it will be possible. If you share your log then the more knowledgeable guys on here will be able to help you better than I can but here are my thoughts:

Step 1: Run 4+ times per week.

Step 2: Do at least half your runs outside.

Step 3: Focus mostly on just adding more miles at a comfortable pace and distance.

Step 4: Once a week run a bit longer and once per week run a bit faster...don't do these at the same time.

Step 5: Stay relaxed on race day. If you don't hit your goal it isn't a big deal; there will be more races in the future.

Step 6: Run the race.

Step 7: Have a beer.

Step 8: Repeat.

Happyfeet

posted: 6/28/2013 at 9:24 AM

Is that 2 mile/21 min run by yourself in a training run? If so you have the 3.1 in 30 min in a race in the bag. Race day magic is real.

Waterman419

posted: 6/28/2013 at 9:25 AM

Thanks I'll do that. Unfortunately the trash talking has already begun. I need to deliver the smack down July 18. I will create and share my running log ASAP. Thanks for any advise you or anyone has.

5k by July 18 (Read 68 times)