Iv got a 5km race in sep, in which i really want to get a PB in. I done my last 5km race in 23mins so i would like to do it in 21/22mins. But what with my accident early in the month, iv not been running as much and when i do my distance is only about 3-4 miles. What should i be doing training wise to get a good time i.e speed work at all. I have not been timing my runs but i do know on a treadmill i can do 5km in 24mins, and i cant go any faster as its only a 8mph treadmill, so can i do it i hope so,hope this set back will not stop me getting a PB. hayley

You haven't really got enough time to build up your speed with speed work, without risking an injury.

So I would suggest some quality hill training to build strength in your legs and boost your lung capacity....both of those will help you run faster.

Find a good hill, preferably steepish, of 200 to 300 metres. Run about half a mile to warm up first, then run hard up the hill, and jog down to recover. Repeat a minimum of 5 times, building up to 10 over a few weeks.

If anything hurts...particularly in relation to your accident, then stop. There will be plenty of other 5k's to get a PB in

Thanks Trin thats what my plan will be, iv a steep hill a near mile away and will start tomorrow and take it as it comes with the hill training, hopefully with success and no problems.hayley

How'd it go Hayley?

__________________
There's a man I know...

Thanks steve, not to bad. I run the mile there and ran the hill 4 times, without any problems,running and injury wise. Then ran back, but then as normal at about 2 half miles i get a pain in bottom of my neck/shoulder but it doesnt bother me to much as i was a mile from home any way.
But i always get an aching back for the rest of the day if i run, which as i know is not normal for me only since the accident.
But ill keep going as i cant let it stop me doing what i want to do unless it makes things worse.Suns out today so im hitting the beach, now my huts back to normal, just might not sunbath in front of it for a while H

Did o.k yesterday, ran 4miles in 31min and wasnt pushing myself, a slow run for me it felt.In the hot sun,and no pains.
Just had back ache for most of the morn, i can live with that.
Going to hill train again next couple days, push myself for this 5km i want in 22mins.

Glad to hear the runs are going ok Hayley...remember not to push too hard all the time and allow for easy runs as well as hard ones.

__________________
There's a man I know...

Hayley - maybe treat your back to a massage? Are you doing any stretches or strengthening exercises for your back? It might only be a niggle now but if you push yourself too hard too soon it could get worse.

__________________
Blackpool twice in 2008 - I'm in the groove

Had my porridge and now an hour drive to see if i can beat my 5km P.B., suns out and i'll see what i can do wish me luck!!!!!!

we did a 5k today too

It was the North Somerset 5k club relays. I was part of our one and only ladies team, and Rich was actually two parts of our club's two mens team entrys.

Rich ran leg two of the first team and then leg 4 of the second team!

It was quite fun actually