How do run a sub 17 minute 5K?

Answer 1

You would have to run sub 5:30 miles...that's pretty fast! First you want to start out with a good 2 months of base training.( It will probably take you about 9 months if you have never ran before or don't run much) I would try to get 30 miles a week if you have not ran before and 40-45 miles if you have. Do a harder run on hills every other day. After about a month of this start to do group fartliks and minor speed work but don' t over do it yet. Be sure you are drinking plenty of water and stretching to avoid injury. You may want to start a weight training program that builds stamina rather than strength. After about two months try upping your miles to around 50-55 miles per week and do intervol work at least twice a week. A good example of this would be 12x400's at 72-75 or 5x1000's at about 3:15-3:30. you may want to start swimming as well if you have touble with your breathing but don't over do it. The week before your race do a really hard work out that about 7 days before your workout to shock the system but then go erasy the rest of the ( going back down to 35-40 a week) Be sure to do an easy 2-miles or so the day before the race as not to exhaust yourself. Now eat some psta the night before the race and drink lots of water. wake up the next morning and give that race all you have and ti should be enough for a sub 17 minute 5K. Good luck this cross country season Trey Turner- Blue Springs High School Distance Runner

Answer 2

Train consistently for about 5 years averaging 60-80 miles per week. This includes track sessions at different speeds. (400-5000m pace) Tempo runs at about 5 minutes per mile. Some long runs of at least 13 miles. Hill sessions and weight sessions at appropriate times of the year. A lot of steady running at 5.30 - 6 minute pace. Good diet and a lot sleep and rest. Develop a schedule that enables you to have the speed to run 800m in 1.52 or better, and also have the endurance to run at least 8.00 - 8.05 for 3km. Also having the right genes is very helpful.

Answer 3

In order to run a mile in under six minutes, you practice running. You practice some more. And you practice some more. You get in wonderful physical shape. Then you start working on technique. You watch how good runners run. You notice how they put one foot in front of the other not alongside the other. You notice how they swivel their hips and use every muscle in their body to make their body to make their body move. They do not just use a few muscles in their legs. Then you notice how they breathe. They shove their diaphragm out more when they breathe in and they push their diaphragm up more into their chest when they breathe out. Then during the long race, they do not try to start out in front. They lag a little behind. They let others break wind. It is at the end of the third lap that they really take off. Then they keep going while the leaders of the pack fall by the wayside.