Does anyone have some suggestions for a first time 5K runner?

I am 44, and will be running my first ever race (5K) in Dekalb, IL on June 20th. Does anyone have any sugggestions for me? Some areas in which I would like input include:

1) What kind of pace works out best?

2) Is there a type of food which is good for sustained performance pre-race?

I am very slow, but have been training for about 2 months and can do the distance without stopping or really being sore afterwards. I run about 3 times a week. On a recent trip to Atlanta, GA I stopped in at Phillipides and got a pair of Omni Pro Gride 8 shoes (Saucony) which have been very comfortable for me.

I would appreciate your input and any tips/tricks for finishing this 5K in resepctable time and condition.

Thanks,

kas64

Submitted by kas64 on 13 June 2009 - 4:34pm

I think light things like

Submitted by runillin on 13 June 2009 - 10:02pm.

I think light things like salads or pasta is better the evening before race day than heavy things like steak. I found breakfast such as cereal or toast on race day is a good idea. Long runs seems to help with everything but I also think you do best at what you train for. I think that if you do nothing but long runs your 5k times will be terrible but also I think a combination of long and short runs are best too. I never really got good 5k times until I started doing speed work. I think that doing something is better than nothing.

speed work?

Submitted by kas64 on 13 June 2009 - 10:52pm.

Thank you for your comment. I am brand new at this - what exactly do you mean by 'speed work'? Is that just running fast and hard at an increasing distance or are you referring to something else? Any tips you have to share would be great.

kas64

kas64

Speed Work

Submitted by runillin on 14 June 2009 - 5:33am.

There are lots of ways but the way I know is to measure of something like a quarter mile. Maybe start off by running a nice slow mile or two. Then run you quarter mile as fast as you can. Then just slowly jog back and then without stopping to rest run your quarter all out at almost your top speed. Do this maybe 6 times and run a 2 or 3 miles to cool down. If you can't do this much never worry about it, doing something is better than doing nothing. You can also do half miles or miles. You can also vary the distance we used to call these steps. Run a quarter, jog a quarter, run a half, jog a half, run a mile jog a mile.
Here is an article I wrote a while back. http://www.psrunner.com/node/1057

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