Any tips on how to train for the pump and would be greatly appreciated. I currently about 175 and can run 16:30s for 5k. Can bench my weight 10 times. how do I increase the reps to get to 30 while maintaining my weight or close to it
Any tips on how to train for the pump and would be greatly appreciated. I currently about 175 and can run 16:30s for 5k. Can bench my weight 10 times. how do I increase the reps to get to 30 while maintaining my weight or close to it
You have like 3 hours to do 30 reps, it's really easy and it's the reason you see so many people in the results doing it.
(Once you start lifting it is a continuous lift..
Also, got this email today...
NEW THIS YEAR)
Packet pick up.....
You can get your race number and t-shirt at any of the four Columbus Running Company stores - February 24th - March 2nd (starting March 3rd only at the Short North store)
Dublin - 6465 Perimeter Dr, Dublin, OH 43016 (614) 764-0855
Short North - 765 N. High St, Suite B, Columbus, OH 43215 (614) 947-7717
Pickerington - 1250 Hill Rd N, Pickerington, OH 43147 (614) 863-4073
Westerville - 50 N. State St, Westerville, OH 43081 (614) 523-2377
Store Hours - M-F 10-8, Sat 10-6, Sun 12-4
***Thursday, March 3rd - Saturday, March 5th ***ONLY at the Short North store 765 N. High St, Suite B, Columbus, OH 43215 (614) 947-7717*** Just a few blocks north of the Greater Columbus Convention Center
If you aren't 6'5", you should probably drop a few lbs. You should be able to get your reps up to 20 just by carrying around a gallon jug of water a few hours a day. After that it's just putting in the hard work. If you can really run 16:30 at a regular 5k,, you shouldn't have any problem running that after lifting on their 2.9 mile course.
Been doing the pump and run for 12 years now - so I can give you a few pointers.
We are 2 weeks away - so you won't be getting to thirty this year. For the next two weeks bench press 3 sets of 175 to near failure every other day. Last lifting session Thursday before the race - don't work too hard. Maybe 2 sets.
Next year - get a cheap bench with cheap weights and put it in your basement. Start doing 3 sets with high reps (20-30) a few times a week. Start at a relatively low weight (e.g. 125). Every month add 5 pounds. After 10 months you will be at 175 - and not too bulked up.
Avoid the temptation of cutting weight this year- you will feel terrible and your 5k run will suck if you do. Just eat clean from now until the race.
As for the run, do whatever you are doing. If you can get 30 and run a 5k in 16:30 you will contend for the win.
Good luck and see you there.
Record was set last year. First time under net 1:00.
Joe Norton. 15:27.7 and 30 reps