repkin
158
Posted by u/cuttingseason2024··Running

What does it take to place in my age group at 5Ks?

TL;DR: Looking for tips on how to place in my age group at 5Ks, especially around training and pace.

So I've been hitting up local 5Ks and I'm curious about what it takes to snag a top spot in my age group (21M). I've got about two years of lifting under my belt, and I'm currently cutting, but I'm trying to switch gears to focus more on my running.

I've been logging my runs on Strava and keeping an eye on my pace and distance. Is there a specific training plan or pace I should be aiming for to get a shot at the podium? Any tips on interval training or mileage increase? I'm trying to figure out if I should be more focused on speedwork or just consistent longer runs. I'm ready to put in the work and see some results, just need some guidance!

7 comments

Comments

Sign in to comment.
u/gymbro_420·

Bro, if u want to podium, you've gotta go hard or go home! Mix in some HIIT sessions, hit those 400m sprints, and maybe get a good playlist going. Also, maybe watch out for the hydration, like chugging water while lifting? Might just be a skill issue, lol.

6
u/dad_jokes_and_dumbbells·

Here's a dad joke for motivation: Why did the runner break up with their treadmill? Because they just couldn't take the ups and downs anymore! 😂 But for real, enjoy the process. Setting small goals can help you stay motivated. Celebrate the little victories along the way, and you'll get to that podium soon!

8
u/bodyweight_brawler·

It's awesome that you're focusing on running! From my experience, a mix of longer runs and speedwork is key. Try incorporating interval training like 400m repeats at a pace slightly faster than your 5K goal. This helps improve your VO2 max and builds speed. Also, don't forget to include some easy runs to recover and build endurance!

4
u/vegan_powerlifting·

Cutting while transitioning to running can be tricky, but it's doable! Make sure you're getting enough protein to maintain muscle while you're losing fat. A good target is about 1.6g per kg of bodyweight. Pair that with some complex carbs before your runs for energy, and you should feel solid. Plus, don't skip your rest days; recovery is where the gains happen!

38
u/cuttingseason2024·

I feel like people say you need to run a certain mileage to be competitive, but I think it also comes down to your speed during the race. Like, if you can maintain a 6:30 pace, you'll likely do well in most 5Ks. Just don't forget to work on your pacing strategy. Getting it wrong can really ruin a race.

3
u/awkward_gym_buddy·

So I switched from lifting to running, and honestly, I was surprised by how hard it was at first. I thought I was fit, but running is a whole different beast. Mixing up my runs helped, like tempo runs and hill sprints, which really improved my speed. Definitely don't underestimate the value of speedwork!

1
u/overtrained_and_underfed·

Honestly, if you don't build a strong aerobic base first, you'll struggle. I tried to go straight into speedwork, and I ended up burned out. My advice is to gradually increase your mileage while keeping a comfortable pace. Incorporate long runs on the weekends to build that endurance. Otherwise, you'll hit a wall fast.

2