5K run - fast track training

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2009-10-15 11:23 AM

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Subject: 5K run - fast track training

OK.  Not a runner, duathlete or triathlete.  Never competed in any of those events but I do have an elite level cycling background and will switch to du/triathlons for 2010.  Now that the cycling season is over I'm ready to begin learning and would like to do a du in 2 weeks (15bike, 5krun, 15bike) JUST to learn, experience the process and check things out.  Not trying to win or even focus on times.  Just want to finish and begin to wrap my head around multisport events.  To prep running wise I've been walking 2mi daily for a week at a ~13min pace and feel fine.  Now I am planning to sprinkle in some running and looking for training suggestions for the next two weeks that will get me through the 5K run without injury.  Suggestions?? 

Something like:
D1 2miles run 1min/walk3 
D2 2miles run 1min/walk3
D3 3mile walk
D4 2.5miles run 2min walk2
D5 2.5miles run 2min/walk2
D6 ride 2hrs
D7 3miles run 3min/1walk
D8 2mile walk; 
D9 3mile run 3min/1walk
D10 ride 2hrs
D11 2miles run
D12 3miles walk
D13 3mile run 3min/1walk
D14 off
D15 prerace warmup
D16 race   

Thanks!

2009-10-15 11:26 AM
in reply to: #2461103

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Subject: RE: 5K run - fast track training
Welcome to BT.

BT offers several great 5K programs (you can check them out by clicking on the Programs icon at
the top of the page). You can modify these programs to fit your needs.


I'm not a coach but you've got some speed to your walking, you might be able to transition to running fairly well. Listen to your body and see how it responds to the run/walk. On race day you can run/walk the 5K portion if your body isn't up for running the whole thing.

Good luck and have fun!

Edited by jezzieswims 2009-10-15 11:37 AM
2009-10-15 11:40 AM
in reply to: #2461103

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Subject: RE: 5K run - fast track training
5ks are highly addictive.  You've been warned.  They're like the gateway drug of the running world.  You'll start with the 5k, go on doing 10ks and before you know it you'll be thinking about doing a marathon. 

5ks are one of my favorite fall/winter activities because they're relaxed and fun and short!  You get to meet a lot of really interesting and fun people doing them.
2009-10-15 11:42 AM
in reply to: #2461137

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Subject: RE: 5K run - fast track training
Johners - 2009-10-15 12:40 PM 5ks are highly addictive.  You've been warned.  They're like the gateway drug of the running world.  You'll start with the 5k, go on doing 10ks and before you know it you'll be thinking about doing a marathon. 

5ks are one of my favorite fall/winter activities because they're relaxed and fun and short!  You get to meet a lot of really interesting and fun people doing them.


5Ks are HARD, all-out, and loooooooong if you're redlining the whole way.
2009-10-15 11:47 AM
in reply to: #2461103

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Cycling Guru
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Subject: RE: 5K run - fast track training
2 weeks to go until your race.  There is not a whole lot of stuff you can do that will make a lot of difference in your running.  But the approach you have listed would be a decent one I think.

After that, focus on getting your running ramped up with a methodical and consistent approach.

And welcome to BT!
2009-10-15 12:00 PM
in reply to: #2461144

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Subject: RE: 5K run - fast track training
tri_d00d - 2009-10-15 11:42 AM
Johners - 2009-10-15 12:40 PM 5ks are highly addictive.  You've been warned.  They're like the gateway drug of the running world.  You'll start with the 5k, go on doing 10ks and before you know it you'll be thinking about doing a marathon. 

5ks are one of my favorite fall/winter activities because they're relaxed and fun and short!  You get to meet a lot of really interesting and fun people doing them.


5Ks are HARD, all-out, and loooooooong if you're redlining the whole way.


Well, yeah, that would be grueling!  It'd be super fun, though, if you were racing a friend.  Hmm...

2009-10-15 1:29 PM
in reply to: #2461103

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Subject: RE: 5K run - fast track training
Interesting duathlon, btw...bike/run/bike.  Haven't seen that sequence before.  Perfect for someone with a cycling background.

Your approach looks reasonable...like Rick (daremo) said, you won't build much run fitness that you don't already have in two weeks, but working up gradually to 2 mile run/3 mile run-walk should help build confidence and a sense of the distance at least (you should know after your 2 mile run if you are headed for any sort of injury).  If you're cycling at the level you describe, you likely have the aerobic fitness to get through 30 minutes or so of running and then get back on the bike.  It wouldn't be an unreasonable goal to run the 5K at a comfortable pace without walking. 
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