How to Train for a 5K

[mtbdarby]

Ok, so I need some advise. I'd like to run a 5K Nov. 26th http://midwestsportsevents.com/events.php?EventID=14 and I just started running (2x last week). How do I train for this in 4 weeks? I'd like to compete in a quadrathon in Feb. and try a duatholon in May, which is why I'd like to start running. I'm also hoping it will jumpstart some weight loss...

I'm a single mom. I can run on the weekends, no problem. During the week is the hard part. If I run after work during the week I have to run with 2 dogs and pushing a stroller. Or, I could try and run during lunch but that's only a half an hour. Any ideas on how to do this? I'm also prone to shin splints, so I like to ease in to it. I just got brand new running shoes so I'm good there.

TIA!

Dar

[chickwhorips]

have you checked out cool running's 5K training program?

[kiwi girl]

This is the beginner 5 k program by Hal Higdon whose programs I have used for half marathons and marathons


http://www.halhigdon.com/5K%20Training/5-Knovice.htm

It is an 8 week program so 4 weeks might be a bit of a stretch - do you think you could jump in at week 4?

[RedCanny]

Hmmm, 4 weeks might be a bit tight, given that you get shin splints. If you weren't on such a tight schedule for that race, I'd recommend one that uses increasing intervals to introduce (or re-introduce) your joints to the impact of running, like this one,
http://runnersworld.com/article/0,71...9397-0,00.html

It's been working very well for me, this fall - though I admit, I will only run 2x a week, so it's taking longer to get through the plan.

I do not get shin splints - but I did have ACL resonstruction (and a major meniscus trim) in 1996. After the surgery rehab, I continued to run through 1999 or so, but I then stopped running to give my knees and hips a rest (and to try a different sport or two). This year I missed running, so I'm back on the horse (and am 20 lbs lighter, which helps too).

In the spring I attempted a more aggressive plan, like Higdon's, and ended up with some pretty bad knee pain that took me out of hiking as well as running, for at least a month.