How should I train for a 5k race?

I have been running on a treadmill indoors for 2 months, running 10 minutes about 3x weekly. I decided to try a 5k, so I bought some new running shoes yesterday, and yesterday I ran a mile in 11mins 30secs (I am slow), and then alternated between walking for a minute and running for a minute for a total of 20 minutes on the treadmill and 1.6 miles. I don%26#039;t really want to run outside until it is warm out (I live in Michigan). It is conceivable to train for a 5k using only a treadmill? Or do I have to run outdoors? The race is at the end of May. What should my treadmill training schedule be? Also, I am getting married at the beginning of June, so I am currently on a healthy, balanced, doctor-recommended 1200 calorie per day diet. I have already lost 14 pounds in the past 2 months, and I have 10 more to go. Is it okay to be training for a 5k while on a diet? (For those of you who will inevitably ask about why I don%26#039;t already know since I am a doctor, I am a veterinarian.)

How should I train for a 5k race?
A 2% incline on your treadmill is somewhat equivalent to out door running. 3 times a week is good and 20 minutes is good for now. However, get to 20 with out walking, try adding another minute of running each time, working your way up to running the full 20 minutes. 5ks are ran for speed, not endurance so once you can run 20 without stopping, start adding 30 second sprints. Warm up with a 2 minute walk, then 5 minutes at a your typical speed, then boost it up a few mph, and run hard and fast for 30 seconds, recover at your typicall speed, do not go any slower. When you feel recovered do another 30 second sprint. Listen to your body!!! When you feel like you can sprint longer add 10 seconds to your sprint. You%26#039;ll start to find that your sprints can last longer and your recovery time is less. After 4 weeks of this type of interval training try a full 20 minute run at a 9 minute per mile pace. Do not add sprints here. Once you achieve this and can run consistently for 20 minutes, 3 times a week at a 9 minute mile, for 2 weeks, then start adding sprints again. Your Sprints will be faster and harder than they were before. This will be your routine for another 2 weeks, then up your pace and give a try at 20 minutes with a


8 minute mile, for 1 week, then add intervals again upping your sprint speed, for 1 week, then try 20 minutes at a 7 minute mile. At this speed you can finish a 5k(3 miles) in 21 minutes, which is about what you%26#039;re running, now. However, because you%26#039;ve trained with intervals, you can add sprints through out your race, as your body allows, and decrease your time. You%26#039;re running a 11.5 minute mile, now, you want to be running at least a 7 minute mile. Once you%26#039;ve ran your first race, don%26#039;t stop running!!! Each race will get easier and easier and then you%26#039;ll be running 10 k%26#039;s!! Interval training is the very best and fastest way to loose fat. However, you might want to add some strengthening to your routine to get your legs stronger and give you tone under all that fat you%26#039;ve lost and will be loosing!!


There are also breathing exercises, 3 breaths in and 3 breaths out for a comfort pace and 2 in and 2 out when yours sprinting. Stretch before and after each run, warm up and cool down (active recovery)! Walking for warm up and cool down are not included in your 20 minute routine, only running minutes are part of your routine. You will have just enough time to kick butt at your race if you start now!!!!
Reply:I user the following site for training programs


http://www.halhigdon.com/5K%20Training/i...





A 5k race is relatively easy in terms of training etc. I wouldn%26#039;t think your diet is so bad, but you would definitely need some carbs to give you energy before training and the race.





If you were training for a half marathon, then I would be worried about that diet.
Reply:So far you are doing good. You can keep up what you are doing during the week. On Sat. add a long run. For your long runs add more distance. For three weeks run 2 miles, then three weeks run 3 miles on Sat.


If you%26#039;ve been running for a while, you may be ready to increase your daily milage to 2 miles. Test it out next time you run. I%26#039;s ok to stop and rest or walk like you have been doing. You still have a lot of time before May. Take yout ime with it and always stretch before and after your workouts. It helps for faster recovery, prevent injury and muscle cramps.



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