::: 2010 Fly Solomons Fun Run :::

Running Tips : 5 km Distance

The 5 km, 3.1 miles, is a race distance anyone who runs can do. It is also the fastest race most of us will run. We tend to hurt more intensely in a 5 km because we don't put together a proper 5 km training schedule. Most runners tend to shy away from speed. Speed workouts can be done with out misery if done correctly.

Tips #1:

When you're running a 5 km, don't go out to fast. If you do, you'll blow up faster than Jiffy Pop in a microwave oven! Try and hold back the first 1/2 mile. Instead work the last 1/2 mile with what you saved on the first 1/2 mile.

This is easier said than done because as you know most runners go out waaaay too fast and die a slow death. We need to try to rein in that adrenaline that first half mile. If you do this... the payoff is, you'll pass many runners at the end. Not only will you generally run a faster race with this strategy, it is psychologically powerful to finish strong instead of "just hanging on."

Tips #2:

If you have a weakness during the race work on it during your 5 km training program. Lets say you are doing 6 x 1/2 mile on the track. In your last race if your middle mile felt like your worst mile, during your workout run your 3rd and 4th 1/2 mile a little faster then rest. If you had a tough last mile in the race do the 5th and 6th 1/2 mile a little faster. Then in the race stay true to the workouts and follow through.

Turn your weaknesses into strengths!

Tips #3:

Work on your kick for the end of the race. At the end of your training runs do 4 X 30 second strides with full recovery.

Imagine a runner ahead of you and go about 90% of all out while staying relaxed and maintaining good form. You can do this twice a week.

So when you're coming down the stretch in a 5 km, you will have the physiological training and mental confidence knowing that you will have a great kick!

Running Tips : 10 km Distance

The 10 km training approach is a bit different than the 5 km. While just about anyone can hop in a 5 km, the 10 km, 6.2 mile, race is the race for those in good shape and is not to be taken lightly.

If a runner can run a 10 km without any recovery problems, then running a marathon is attainable just by making some modifications and adjustments to your running workouts. Also the 10 km is a good distance to learn about threshold pace which is important for any competitive runner.

Training Tip # 1:

Rhythm is very important in the 10 km race. I like to call it the zone. A great training running workout to get in the zone is to warm up and then run at your 10 km race pace for two miles, followed by a sufficient warm down. You can do this either on the track, or on the road which would simulate race conditions even more. You can go up to three miles on this workout.

Training Tip # 2:

Long runs are important in any 10 km distance running schedule. Getting in two 12 mile runs every month will boost your endurance and will provide excellent strength to help with fatigue during the race.

Training Tip # 3:

Another great workout on your regular training course is to do a fartlek workout. This fartlek workout is a more structured one, but stimulates the race and is an excellent addition to any 10 km running plan.

Fartlek workout:

1. Warm up for 10-15 minutes.
2. Then run 5 minutes... a little faster then your 10 km race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10 km race pace.

You can also practice your kick at the end of the last 5 minutes. Warm down... congratulations, you've just simulated a 10 km!

Half marathon training and racing is a good test to determine if you are ready for the marathon. A marathoner can test their ability to cover a long distance at a faster then marathon pace depending on the course.

Also this is a great time to test your fluid replacement drink. If it works under the conditions of a half marathon it will work for the marathon.

When you train for a half marathon, it's very easy to make a few modification so can can adapt workouts to focus on shorter races as well as the marathon.

Running Tips : Half Marathon Distance

Training Tip # 1:

If you plan to run both the half and full marathon, race a half marathon six to eight weeks before your marathon. Not only will you benefit physiologically and psychologically, it will help make your marathon effort feel easier.

Training Tip # 2:

Another great half marathon running tip is to practice drinking the fluid replacement drink you will be using. Before the run place the drink every two to three miles around your running course. Make sure the drink is hidden so no one can tamper with it.

Training Tip # 3:

A good workout to add to your half marathon plan training is to do a one mile warm up then a 13 mile run. During the 13 miles do five minute pick ups at five seconds per mile pace faster then your marathon pace. Do five of these to start with then you can add one every two weeks leading up to the half marathon. Don't do any more then eight and only three to four two weeks before the half marathon.