I'm training for a 5k, critique my routine.

I'd hate to see how many calories I eat...I eat at least 6-8 times a day. Use to diet, don't anymore, but most of my stuff is semi-healthy to healthy.
I can't really tell you how many calories you should eat, but I will tell you I don't believe much in counting calories. My martial arts trainer was a nutritionist as well, and I mainly picked his brain. He had his own diet plan, and CHARGED people out the ass!
Basically:
1. No soda (worst thing for ya)
2. No Carbs (this means even bread....Even wheat bread!)
3. eat lots of fruits and vegetables. Vegetables you mainly want to eat your greens. Raw is really what you need not that canned ****.
4. Little bit of protein with EVERY meal. To much protein isn't good for you, and your body can't handle it all anyways. You'd just crap it out. Also, to much protein can make it hard on your bowels
5. Yogurt 2-3 times a day

That's about all I can remember from the diet, but that was the basis. He had tons of clients, and he'd charge them like 300 a month, and they did lose weight if they followed him. His outlook was it wasn't the weight loss so much as being healthy, dropping body fat while keeping your muscle (that's why you eat the protein). He also had them on quite a few supplements, but I can't remember all of them. If your interested I could find out for you...
Though I'd suggest if your interested in following a diet that'd be PLENTY. You don't really want to do it all at once, or you'll never stick to it.

 

props :good

i too just started running around 2~3 months ago. i did my first official 5k run last saturday at a slow time of 32 minutes. i want to increase my rate to less than 6 minutes per km so that i can get under 30 minutes (my goal). i tried to run faster today (5.5 minutes per km) but i noticed that i got tired too quickly. maybe because i'm tired from work or maybe the pace is too fast for me. i would try again this pace the next day.

 

I am also relatively new to running. I have run in my teens when I boxed and during the summer for the last few years to control weight but this year the running bug has really got me. I have been running consistantly now for 4 months and have dropped my 5K time from 25min to 21min and my 10k time from 53 mins to 46mins.

The things that worked for me were to really slow down on my LSD runs, I used to run them too fast and it had a negative effect on my faster tempo runs as like you I simply tired out too quickly. By reducing my speed on my LSD runs I found I was able to run faster for longer. I also added hill training recently which really has helped my speed also.

And as Jerry said take is slowly. I am currently injured because I ramped up the mileage too fast.

 

the road. yes i agree, treadmill have a different feel compared to the road. i used to do treadmill when i started but stayed on the road once i got started on it. i tried to use it again when its raining but it bored me. i just like running much much more in the open.

it was a good experience since i have read threads of amy here about running a 5k run. back then, i can't even run at 3k straight. my goal is to get a decent time of 26~28 minutes before adjusting to the longer 10km run. maybe my real time was around 29~30 minutes since i positioned myself at the back and we are barely walking in the first 3 minutes of the race because of the number of participants. i am looking for my next 5k race.

i am just new to running and i did not expect to get 5km within 2~3 months especially that i am not really the athletic type and really have a tight work schedule and could only run on weekends. i want to run every other day but my time could not permit it. today i was on a night-shift so i decided to run this morning.

I don't have a plan now. i just make a target for a specific run. before, when i can't eve make 5k staright, i would just gradually increase the distance in every run from 2k to 3k. then one morning, 2 weeks before the race, i make the 5k distance. now my target is to make 5k at a faster time so i would be running at a faster pace. i would slowly build my distance with it.

yeah, i like reading from the more experienced runners here.

 

thanks for the advice! :good

at this moment, i really am into running and my zeal is at a high. i noticed that my tummy is getting flatter and my legs shape are getting much better. i always wake early now even during weekends when it used to be that i would end up staying late at night and staying at bed until 9~10am.

i am planning to get to a boxing gym soon so running is a good start to build my stamina. the first time i went to the gym, i was so out of air after the entire 2.5 hours of session.

 

props :good

thanks for the advice. i am currently reading on LSD running since you mentioned it. it is interesting and i might apply this method to see if it can improve my time.

 

i really dont understand how you wiegh 340 lbs and only eat 2-3k calories a day well doing this hard workout regemine.

 

Definately helps to run much longer distances than you are racing. I was stuck on 48 mins for 10K for weeks but simply slowed down my LSD and ran 12 miles instead of 9 and on my next 10K tempo run knocked a whole minute off.

 

...........If you feel the need for a little structure in your running training (for a race) then Amy's suggestion of Runners World's "Smartcoach" program is a good one.

It seems to be geared a bit toward relative beginners, and leans a bit heavily on cross-training for my taste, but it gives the basic building blocks of a training program. Just go to their website, click the "tools" icon they have, and you'll see the "Smartcoach" feature. Just fill in the info. they ask for. They'll spit you out a personalized plan.

 

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