My first 5k.....

I don't know the specifics of a training regimen, but it sounds like you're doing it right. My son is a marathoner, I'm a walker like we've all been during our whole careers. I'm office bound these days but I try to walk at least 1-2 miles every morning with a lot of movement during the day.

Have fun, I'm sure you'll do well and feel good for having done it.

Don

You should be fine. Anything under 24 minutes would be great.

But don't press! Be comfortable.

Don't let some ten year old kid that's racing bye bother you.

Times start going up exponentially after 48.

Kinda depends on the course and weather.

A hot/humid day on a 'hilly' course can kill any runners time.
I agree 24 minutes on an average course is a good time.

I really admire people who are able to run every day. I couldn't run 5k if I was being chased by a bear!

Best of luck to ya Dan. I haven't ran distance in eons. After helping neighbors move out over the past few days I could barely get the trash out to the curb today.

And I have always wondered what this business with doing things on Labor Day is all about. Are we to celebrate labor by laboring more? Or, do celebrate labor by holding down the couch with a good supply of beverage? I prefer the latter. 🙂

Don't think I will make anything near 24 minutes. My goal is to break 26, which would be near an 8:20 pace. Told my son I would keep up with him.......for the first 100 meters!

Sounds like a great training workout. The energy of the crowd will fire you up too, so be careful not to push too hard too early. If you can run 6 miles in training, the 5k is going to fly by. Im training for a sprint Tri (2weeks) and a 10k (6 weeks) so I'm working on overall fitness not speed right now.

You'll love it!

First run 10 min miles would be good, try not to go over. Anything around 9 min miles would be great. Target about 27 min. Tnen if your hooked you'll get into the 24 min range.

Start easy and build your pace through out the race. Don't worry about your time just have FUN.

Anything around 9 minute miles, I think, is really good. If you have the opportunity to train on a soft surface (ie, high school track) that may help with the knees a little. With a week left, I would typically train up until Thursday, and take Friday off if the race is on Saturday. Give yourself a full 24 hours to rest before the event.

I used to run quite a bit when I was in my 20's, and would usually do a few 5K and 10K races a year. Once I hit my 30's my knees couldnt take the abuse anymore, now I cycle.

Good luck. You'll be pumped to do another once it's over.

-V

Pre race nutrition

Don't overlook it, do some research and start carb loading and hydrating now.
Even though its a small race doing this will give you a great leg up...
Like said above start off easy and then push your self through the race.

You're going to do this on purpose?

My rule of thumb for elapsed times on races like this is "1k a day keeps the doctor away". Them damn paddle thingies really hurt!! :-X

> Don't think I will make anything near 24 minutes. My goal is to break 26, which would be near an 8:20 pace. Told my son I would keep up with him.......for the first 100 meters!

by the sound of your training, you're doing very well on your weekly mileage. If this is your first organized race/run, you will find the spirit of being in a crowd of runners will pump you up quite a bit more than your normal training runs - dont be surprised if you run sub 27 min; but then too, make sure you don't get caught up in too quick a pace at the start!

I started running late in life too... probably in my 40s. If you do a sub 30 minute 5k on your first attempt you will be happy. I always started at the back of the pack and went at an easy pace for at least a mile then if you feel it you can move up... feels good reeling a few old codgers in near the end. Using this strategy you probably won't get passed by a little old lady near the finish which is a bummer.