5K to 5 Mile Race
Discussion
I have been running for about 6 months having started on the couch to 5K plan. I currently run 5K 3 times a week taking about 30 minutes. I did a charity 5K last weekend and came 4th.
I am considering entering the Wolverton 5 http://mcs.open.ac.uk/mkac/w5info.htm
Looking at the results from previous years and using the McMillanRuuning.com calculator I look set to come dead last in this race. Am I nutter for considering it?
It is 9 weeks away so time for an intensive training regime but is it a bad idea?
I am considering entering the Wolverton 5 http://mcs.open.ac.uk/mkac/w5info.htm
Looking at the results from previous years and using the McMillanRuuning.com calculator I look set to come dead last in this race. Am I nutter for considering it?
It is 9 weeks away so time for an intensive training regime but is it a bad idea?
Edited by 944fan on Thursday 20th September 14:48
k it, I am going to do it. Filling in the form now and writing a cheque.Should be easy. It's only 3K more.
Try doing 5 miles straight away. Lower you pace to compensate. If you can't run the entire distance, walk it to recover, then run again.
(If you've gone from sedentary to 5k 3 times a week in 6 months, I bet you can cover this 5m distance at your first attempt)
Try doing 5 miles straight away. Lower you pace to compensate. If you can't run the entire distance, walk it to recover, then run again.
(If you've gone from sedentary to 5k 3 times a week in 6 months, I bet you can cover this 5m distance at your first attempt)
I wouldn't worry too much about where you come, as long as you finish.
Also while I think the McMillan calculator is an excellent tool, bear in mind that as a relative beginner you will still be on a very steep improvement curve so will probably find you easily exceed your target.
The last two years I have used the McMillan calculator to estimate my Great North Run time based upon a 10k race the week before. On both occassions I set of on the GNR viewing my predicted time as an upper limit with the aim of bettering it.
First year I beat my estimate by 1minute and this year by a whooping 5minutes.
Like I say, it's a good tool, but certainly don't let it put you off.
Oh and try a 10k run, such a great distance IMO.
Also while I think the McMillan calculator is an excellent tool, bear in mind that as a relative beginner you will still be on a very steep improvement curve so will probably find you easily exceed your target.
The last two years I have used the McMillan calculator to estimate my Great North Run time based upon a 10k race the week before. On both occassions I set of on the GNR viewing my predicted time as an upper limit with the aim of bettering it.
First year I beat my estimate by 1minute and this year by a whooping 5minutes.
Like I say, it's a good tool, but certainly don't let it put you off.
Oh and try a 10k run, such a great distance IMO.
I've only done a timed run once. It was 10k. I expected to come at the back out of several thousand but I didn't - IIRC I was about in the middle. I did alright at 53m considering I only started running that year - couldn't run 500m initially. Don't underestimate how much the atmosphere and occasion of a run with a decent amount of people will carry you along. You'll be fine and most likely thoroughly enjoy it. Step up half a K every week and do a 5 mile run a week or two before at your own pace so you know what to expect. Don't worry about winning or coming last - just finish it and enjoy it. If you can run 5k in 30m you'll have no problem at all running 5 miles. You also won't be last - I bet you stay inside the 40s.
I keep meaning to do another but I haven't run for ages...!
I keep meaning to do another but I haven't run for ages...!
Edited by SunDiver on Thursday 20th September 21:05
Everyone is different, but my wife thrives on the targets. Started small, 5k then 10k, HM's, liverpool mara last year.
She entered a duathon totally clueless and expected to be dead last after only using a gym bike! She came 4 from last but she has improved on that, moving a 1/3 of the way up the finisher list over the next year(its a competitive field) and last week did a half ironman distance triathlon. Impressive time too for a working 40+mum!
In 9 weeks there is loads of time - try some short speed work, more slow distance(dont over do the miles), loose some weight(?).
Always be looking at your next adventure or challenge. Rome wasnt built in a day but go for it!
She entered a duathon totally clueless and expected to be dead last after only using a gym bike! She came 4 from last but she has improved on that, moving a 1/3 of the way up the finisher list over the next year(its a competitive field) and last week did a half ironman distance triathlon. Impressive time too for a working 40+mum!
In 9 weeks there is loads of time - try some short speed work, more slow distance(dont over do the miles), loose some weight(?).
Always be looking at your next adventure or challenge. Rome wasnt built in a day but go for it!
cheeky_chops said:
Everyone is different, but my wife thrives on the targets. Started small, 5k then 10k, HM's, liverpool mara last year.
She entered a duathon totally clueless and expected to be dead last after only using a gym bike! She came 4 from last but she has improved on that, moving a 1/3 of the way up the finisher list over the next year(its a competitive field) and last week did a half ironman distance triathlon. Impressive time too for a working 40+mum!
In 9 weeks there is loads of time - try some short speed work, more slow distance(dont over do the miles), loose some weight(?).
Always be looking at your next adventure or challenge. Rome wasnt built in a day but go for it!
Indeed, I have a lot to loose which was one of the main motivations for taking up running in the first place (lost 1.5 stone already). I'm going to drop the booze for a bit and really focus on the training, hopefully by the time of the race I can loose another stone.She entered a duathon totally clueless and expected to be dead last after only using a gym bike! She came 4 from last but she has improved on that, moving a 1/3 of the way up the finisher list over the next year(its a competitive field) and last week did a half ironman distance triathlon. Impressive time too for a working 40+mum!
In 9 weeks there is loads of time - try some short speed work, more slow distance(dont over do the miles), loose some weight(?).
Always be looking at your next adventure or challenge. Rome wasnt built in a day but go for it!
I have found a training plan I am happy with, has a mix of speed, tempo and LSD runs but adds the miles slowly each week.
I think having a definitive end goal in sight helps the motivation than just running for the sake of it.
CaptainSlow said:
The entry form asks for an English Athletics number, is this needed?
No. Races that offer two entry prices - one for EA/UKA affiliated club-members and one for unattached (usually a couple of pounds more) - require the number from anyone using the affiliated price.EA like organisers to collect the numbers to determine what ratio of club members actually race etc.
CaptainSlow said:
Thanks for the link, I may enter this too. Based on last years times I would be third from last.
The entry form asks for an English Athletics number, is this needed?
Good point I am not sure. The results indicate that some people are not attached to a club but I am not sure if that means you need a number anyway.The entry form asks for an English Athletics number, is this needed?
Will try and find out and let you know.
See you at the back then!
I am guessing, based on this ( http://www.runnersworld.co.uk/forum/general-runnin...), if you are saying you are attached to an affiliated club and so are paying the lower fee then you need to give your number to prove you are entitled to the discount.
It certainly doesn't say you have to be affiliated or have a number.
I am going to send me form off later, so if it comes back next week saying you need a number I will let you know.
ETA - Just seen ewenm posts above. Thanks for the info
It certainly doesn't say you have to be affiliated or have a number.
I am going to send me form off later, so if it comes back next week saying you need a number I will let you know.
ETA - Just seen ewenm posts above. Thanks for the info
Went for a long run today. Aimed to keep to a slow pace of between 10-11 min/mile. Found it hard to run slowly at the start but soon got in to a nice pace and felt really good. Manage to run the full 5 miles without stopping in 52:33.
I had plenty left at the end and felt like I could go longer or certainly could have increased the pace at the end, but I just wanted to focus on completing it.
The route I took was pretty hilly (321 ft total ascent according to my Garmin) whereas the race course is quite flat, I did have a bit of a hangover though.
Going to aim for a 43 min time in the race.
I had plenty left at the end and felt like I could go longer or certainly could have increased the pace at the end, but I just wanted to focus on completing it.
The route I took was pretty hilly (321 ft total ascent according to my Garmin) whereas the race course is quite flat, I did have a bit of a hangover though.
Going to aim for a 43 min time in the race.
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