2 replies to this topic

[HMs]

Good Afternoon everyone,
Can anyone give me advice on what sort of training I should do for an upcoming 2.5km run? I am hoping to get under 8 minutes 30 seconds this week. My best to date is 8 minutes 35 seconds. Should I cut down on the mileage and just put more effort in short runs?
How should I run the race? Go fast the whole way? or conserve energy for the final kilometer? I have never competitively ran I distance like this so I'm not sure about the tactics. Thanks, any responses will be appreciated.

[TrackRunner]

HMs, on Jul 12 2009, 01:37 PM, said:

Good Afternoon everyone,
Can anyone give me advice on what sort of training I should do for an upcoming 2.5km run? I am hoping to get under 8 minutes 30 seconds this week. My best to date is 8 minutes 35 seconds. Should I cut down on the mileage and just put more effort in short runs?
How should I run the race? Go fast the whole way? or conserve energy for the final kilometer? I have never competitively ran I distance like this so I'm not sure about the tactics. Thanks, any responses will be appreciated.

Hey Haydo, The shorter the race then generaly you would run at a 'faster" but still even pace. Even pace is pretty much the way to go over most distances, and you may try to pick it up a bit when you know there is 500 to go and try sprintng the last 200 even if you think you cant. If you conserve energy for the final klm you may have not gone as fast as you could and wont make it back up, so even pace is best buddy. Also remember to have at least 2 easy days before a race this way you will get a true idea of where you are at, and obviously if its a major race three easy days is best. The week before state titles wil go something like this-
Sat-race day
Frid-2klm easy
Thur-4klm easy
Wed-8klm easy
Tue-5x400@1500 race pace, 5x200@800 race pace all with jog recoveries
Mon-8klm easy
Sun-2klm at tempo pace, 800@1500race pace,600@1500 race pace, 400@ 800 race pace, 4x200 fast
all with jog recoveries.
The last two session should be shorter faster stuff with good recoveries between reps with a little tempo mixed in, this lets your body know something big is coming up and sharpens you up for it. The day before race day can be no running at all but i prefer a couple of klm's to loosten up.
Hope this helps, Julian

Edited by LOVE22RUN, 12 July 2009 - 05:24 PM.

[Davo83]

some good advice posted above with results to show it works.

Strategy is an individual thing IMHO and depends on your strengths and opposition. You could go out very strong from the start to try and break your opposition and hang on; or you could hang off there shoulder and outkick them with 150 to go. Whatever happens you will learn a lot and be able to apply it to future races.
Good luck

cheers

Dave