Thread: 5km run advice

So in 4 weeks i'm entering a 5km race. I don't do alot of cardio, but i have enough willpower to push my body to do it. I'm just wondering what you think is the best way of training for this event.

What is also the best way to ensure i have lots of energy before the race. I was thinking heaps of glucose powder and running with a glucose powder drink the whole way. Maybe some no-doze or something.

I want to get in under 16mins so i need to run at 1km/3mins or 20km/hr. Sounds tough.

i used to go running about twice a week with my little cousin and she is fit as! she does 10km everyday and what ever we did she didnt consider it working out lol,

anyways with in 2-3 weeks i was able to run 7km! Find a running partner and get a pedometer and start running. I was amased at how quickly the body gets fit from running. try interval training too as i find it gets my fitness up quickly.

5km isnt a massive run so i dont think you need to over load on glucose lol.

not happening man. i was fit as shit when i was boxing and could only do 2.5km in 9min12sec.
for extreme fitness gain in rapid time do either 200mt sprints, absolutely flat knacker, stop for 30 sec and then do it again, repeat 10 times. then you can cut the rest period down to 15 breaths in between sprints the 12 then 10.

or hold your breath and sprint as far as you can, stop for 10 sec or 5 breaths and repeat.

this will absolutely fuck you but make you fittest the fastest and i would definately incorporate the 5-6km rum in every 3 days for the different longer duration kinda training.

drop some glutamine afterwards or you wont be walking so good after the sprints.

thats my old boxing training cardio work

guarana, double dose it. yohimbine maybe. or just a huge hit of caffeine. creatine may help. maybe some blood doping like they do with horses haha

i didnt see the time limit yyou set. hmm maybe a little hard to reach but give it a go and see how close you can get to it...

20km/hr sustained for that time considering you don't do a lot of cardio seems a bit out of reach, I'd be thinking a more acheivable time would be something like 25mins.

Why do you have to do it on that time?

I just want to. When I was a 16 I did 14min 5km. I like to set my goals high.

I'm "On" at the moment and don't want to hinder my gains too much but might incorporate some training between now & then and let you know how i go ;-)

I'm the kind of guy who can use mental power to push hard for shorter time periods than moderate pace for longer times.

I'd rather go hell for leather at 20kmph than run 10km for 30mins... Will see how i go.

find the kenyans and slip stream the whole way, then when your 100m sprint comes think "im the juice, im on the juice" and push as hard as possible and win.

FO SHO! I was thinking ephedra.. lol

Sleep in a hypobaric chamber like Olympic athletes the night before, it's like altitude training.

Or even better just inject EPO (hormone to boost their red blood cell counts and oxygen-carrying capacity). This is what all the tour de france guys use EPO is what is stimulated by altitude training.

Originally Posted by M1CH43L

Or even better just inject EPO (hormone to boost their red blood cell counts and oxygen-carrying capacity). This is what all the tour de france guys use EPO is what is stimulated by altitude training.

Personally I would stay far away from EPO mate, this stuff is very dangerous. And you know people who live high up on mountains sometimes get blood clots in their brains due to their high RBC count. High RBC is one of the reasons I got off the gear, having a blood clot is not at the top of my list of things to do in life.

Originally Posted by plexus

I just want to. When I was a 16 I did 14min 5km. I like to set my goals high.

I'm "On" at the moment and don't want to hinder my gains too much but might incorporate some training between now & then and let you know how i go ;-)

I'm the kind of guy who can use mental power to push hard for shorter time periods than moderate pace for longer times.

I'd rather go hell for leather at 20kmph than run 10km for 30mins... Will see how i go.

16.8 sec per 100mt? for 5 km?
i was very fit and absolutely hammering it for 2.5 in 9min 12sec.

hrmm. yeh can't be. *scratches head*.

Best of luck, get on some stana, worked for Ben Johnson lol.

my advice is dont do it watch the footy with a trusty bucket of kfc

Originally Posted by micksnowdog

16.8 sec per 100mt? for 5 km?
i was very fit and absolutely hammering it for 2.5 in 9min 12sec.

thats fast!!!!!!

my ridgie x tosa inu can do 5km in 4 minuites my staffy pup in 9 mins but he is only a baby

Originally Posted by mrt

my ridgie x tosa inu can do 5km in 4 minuites my staffy pup in 9 mins but he is only a baby

Tosa? Are they the japanese dogs that are banned in aus for being to aggressive?

Originally Posted by micksnowdog

Tosa? Are they the japanese dogs that are banned in aus for being to aggressive?

yeah my dogs old man was a purbred ridgie and his mother was a ridgie cross tosa,,,,he is 75kgs monster,,,he can run down and kill pretty much anything