Tips for 5K for hobby jogger at best

mile and shorter reps at the track. lots of them.

Read Jack Daniels

https://www.amazon.com/Daniels-Running-Formula-3rd-Jack/dp/1450431836

Thanks everyone. I just ordered the Daniel's book.

Any advice on how many days per week I should mix in track training with what I'm currently doing (my 5-mile loop 5 or 6 days per week)? My big fear is going too hard and getting hurt, so I'm thinking maybe one day a week may be good between now and the 5K?

I was also thinking about ordering a strength training dvd like this one (Iron Strength for Runners), not so much for getting stronger, but to help prevent injury (which has been an issue for me in the past, mostly because I think I've always tried to do too much too soon).

https://www.amazon.com/Strength-Workout-Runners-World-Jordan/dp/1623365147/ref=sr_1_1?ie=UTF8&qid=1474823200&sr=8-1&keywords=iron+strength+runners+dvd

Any thoughts would be appreciated.

Cheers!

Why do you use the term "hobby jogger" rather than "hobby runner"?

This video will help

https://youtu.be/hexYeGlgD0c?t=1m26s

Threshold runs (at LT), track intervals will do nothing for you (yet)

Thanks everyone. I realize I have a lot to learn. I think the Daniel's book should get me going in the right direction. My biggest question is whether or not starting any kind of track workouts after only three months of regular running is even worth it, or if I should just keep on building my base for another 3 months or so before even thinking of doing threshold runs, tempo runs, intervals, etc.

subfive - I think I'll get promoted from Hobby Jogger to Hobby Runner once give it my all in the 5K but still go home nothing but devastated.

Wilson W. wrote:

My biggest question is whether or not starting any kind of track workouts after only three months of regular running is even worth it, or if I should just keep on building my base for another 3 months or so before even thinking of doing threshold runs, tempo runs, intervals, etc.

Yes. Dont over do it and get injured, but these workouts are the reason hobby joggers at turkey trots think a 19 minute 5k is god like and people on here think it's absolute shit. You'll never get very fast without proper workouts. Do 1 or 2 hard workouts a week, plus a longer run and some easy recovery runs.

Smooth Playa wrote:

This video will help

https://youtu.be/hexYeGlgD0c?t=1m26s

Wtf

I would say more mileage.. But I seem to respond better to volume than intensity.

Summer of Malmo.

You've got 8 weeks to train. Your training so far is actually quite good - 25-30 mpw at a good pace on a hilly course. As far as what do add, keep it simple. Daniels is good, but I'd save a full Daniels program for after your 5K. Until then, keep it simple. Right now, the biggest bang for your buck in terms of additional training for your first 5K would have to be:

1. A weekly tempo run of 3 miles or 20 minutes. The pace for you is hard to predict, but try running a mile at 7:10 pace. If you feel good after a mile, try another mile at 7:00. If you feel good after two miles, do a third mile at 6:50. If you feel bad, jog for 2-3 minutes and back off the pace. Your goal from week to week is to find a pace that you can run for 20 minutes that is fast but that doesn't put you over the edge into the stomach-clenching, lung-bursting red zone. If you find yourself going over the edge, take a 2-3 minute jog rest.

2. Increasing mileage sensibly, including one slightly longer run each week. Can you do 6 miles for a few runs this week, and 6/7 the next week, and 6/6/7.5 miles the week after that, and so on? But drop back to 25 mpw every third or fourth week or so.

3. Buy a GPS watch with a pace per lap/interval feature (Garmins are set to auto-lap at 1 mile). Learn how to use it. When your 5K starts, keep your eyes on the lap pace and slow down if you start going too fast in the first mile. The biggest rookie mistake is going out too hard the first mile when you're feeling good and pumped with adrenaline, and then hating yourself for the rest of the race until you stagger over the finish line. Seriously, investing $100-200 in a GPS watch is a way to cut 1-5 minutes off your 5K time and keep you from crashing after 1 mile. It's the only (legal) way to turn cash into faster race times.

Wow! Thanks for the thoughtful reply Colder and Wiser! This is exactly what I was looking for, something simple that could help my time a bit, but hopefully not risk me getting injured or totally burning out. If you don't mind, I do have a few questions.

1. Let's say I run 5 days a week. Which of those 5 days would you recommend I do the 3 mile tempo? I just don't know if that should be my first run of the week when I'm "freshest", or mid-week, or end of week?

2. I should be able to squeeze in some longer runs most weekends, and if I can motivate myself to get up before 4am, I could make a few happen during the week. Not sure how much of a difference this makes, but the 5 mile loop I've been doing is actually 5.39 miles (according to my Garmin, which I do actually have, thanks!).

3. I'll definitely start trying to keep an eye on my pace as I'm running. I currently really only look at my garmin 225 when I hit my mile markers and it vibrates, but I know it does show my pace the entire time, so I'll definitely start paying more attention to that.

Actually, I guess that was only one question. Regardless, thanks so much for the really helpful reply!

How is your week currently structured? Are you running five days in a row then taking two off, or taking the off days at different times of the week?

If the former, I'd recommend the tempo in the middle of your week and the long run as the last run. If you do this, it may be better to change your recovery day immediately after the long run to a shorter shake out run of just a couple miles of easier running. This may actually feel better than a full two days in a row off.

12x400 and 3x1600 intervals on the track.

In order to do well at the Turkey Trot, you need to enter a 5K right away. Without a current race pace, any training recommendation here is just a guess. Daniels uses VDOT, which he gets from race pace. Even your 7:40 training pace means very little, because in the absence of workouts you could be running every day "too fast", or equally likely could be running "too slow".

Race a 5K, then you will know where you stand and how to prepare for November.

Alan Bennet wrote:

In order to do well at the Turkey Trot, you need to enter a 5K right away. Without a current race pace, any training recommendation here is just a guess. Daniels uses VDOT, which he gets from race pace. Even your 7:40 training pace means very little, because in the absence of workouts you could be running every day "too fast", or equally likely could be running "too slow".

Race a 5K, then you will know where you stand and how to prepare for November.

While knowing his current 5K pace is very important, it an be estimated from his performance when doing a set of 3x1600 intervals.

The deporable Blah Blah. wrote:

While knowing his current 5K pace is very important, it (c)an be estimated from his performance when doing a set of 3x1600 intervals.

That's just dumb. By his own description, the OP has never run on a track. As a 5K race pace predictor, a 5K race is simple, fun, and 100% accurate. By comparison, 3x1600 is none of those things.

Don't overthink it. Your "somewhat faster" day and your "somewhat longer" day are your two workouts. Just put 2-3 days in between them. So Tuesday/Friday, or Tuesday/Saturday, or whatever fits your schedule. The rest of the days are your regular easy runs, or a rest day. If you're ready to run 6 days a week, great. If not, run 5.

Also, the "somewhat longer" day shouldn't be that big of a deal right now. You only need an extra 8 minutes this week, and an extra 16 minutes, once a week, a few weeks down the road. Maybe by mid-/late October, you'll need an extra 10 minutes one day a week, and an extra 20 minutes another day. That gets you up to an hour of running at a good steady pace, which is a decent training target for a first 5K.

On your Garmin 225, set up the optional data screen so that it shows the current lap pace, NOT the current pace. The current pace jumps around and isn't very accurate, while the current lap pace gives you your average since the last mile auto-lap. For daily running, I use the optional data screen to display lap distance, HR, and current lap pace. For most running, the pace isn't that important, but it's probably a good idea to keep your eye on it when you start trying tempo runs (or any other faster running you decide to do), and for the start of your race.