PUBLISHED 04/29/2008
Training Notes
Three Days: This is your weekly minimum--and your maximum if you want it to be. This provides the consistency necessary to get and stay in running and racing shape.
Week 1:
Tues 15 min.
Thur 17 min.
Weekend
Long Run 2.5 miles
Week 2:
Tues 17 min.
Thur 20 min.
Weekend
Long Run 3 miles
Week 3:
Tues 20 min.
Thur 20 min.
Weekend
Long Run 3.5 miles
Week 4:
Tues 20 min.
Thur 20 min.
Weekend
Long Run 5-K race
The Long Run: Measure this endurance-building workout by miles to ensure that you're covering the distance. The week before the race, run longer than race distance to get used to fatigue, and to give yourself a psychological boost--knowing you can finish the race can help ease jitters.
Pace: Do your midweek runs at your usual speed. Slow your pace by 45 seconds to two minutes per mile for the long run. New runners should run one minute, then walk one minute for their entire long run.
Race-Day Strategy
Leave early: Plan to get to the race site about 45 minutes before the start. Leave your house 30 minutes earlier than you think you need to. This helps ease anxiety--you'll have plenty of time to get your number, go to the rest room, and get to the starting line, even if you make a wrong turn.
Speak up: At the starting line, tell others that this is your first race. Most will respond with stories of their first race and encourage you on yours.
Run slowly: Do the first two miles at the speed of your long runs; if you run/walk, use your usual ratio. Pick up the pace a little for the final mile if you feel good. You may be able to run the race faster, but resist. A slower pace helps you finish strong, which increases the chance that you'll race again.
Forget about being last: Odds are there will be runners behind you. However, being last has its advantages; the final finisher often receives the loudest applause.
