How to Improve Your 5K Race Time

the lady in the middle is amutha arumugam. i think she won ALL
the running event in malaysia. terer sangat.
timing dia for 5k is 23min masa nike run.
i want to get 23min too. hehe *wish*


so, the tips are:

Run at least 40 miles per week in training.

40miles = 64.37 km. gile ke ape tips ni. salah tengok kot, ko kan rabun.. hah stop merepek, sebab memang betul. currently i only run about 10km per week. long way to go.

Add speed work. 

Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

okay, so i have to speed up in between my constant speed. never really do that. always lari with 1 constant speed. patutla kalah dengan amutha kemarin. haha

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Time your speed work against your racing pace goal. 

Try to run your mile at least 30 seconds faster than your desired racing pace.

wow. okay. memang kena kurangkan makan. badan yang berat ini susah untuk dibawa berlari ye.

Try uphill running. 

Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

this is the MOST CRUCIAL part. really. sebab slalu time marathon dah lead number 3 camtu, sampai kat bukit, kiokk.. semua potong.

memang rugi. so, kena cari bukit. bukit tonggek kat uitm! haha

Perform fartleks. 

Fartlek, or "speed play" in Swedish, is picking up the pace of your running for random distances.

Haha,pelik tul name.. okay, this one penting, cuz dalam marathon 2 kne potong people in front of you. if u lari slow n steady, bile nak potongnye??

Put some stride-outs into your runs. 

At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

adakah ini bermaksud speed habis-habis masa nak sampai?

bajet macam dramatic finishing la. hehe.

nanti masa event betul2, at the finishing line, there will be photographers (like suky :)

that will capture your final moment.

jadi, pecut habis2 k, di samping control your face.

ok silly story. my friend pernah tangkap my picture kat finishing line. i looked like i'm in a terrible pain. oh malu sangat. :p

i'm giving it a try. hopefully it works.

my best time for 5k is around 27min.

and my current weight is 54kg.

let see the end result on 1jan2010.

bye.

Read more: How to Improve Your 5K Race Time | eHow.com http://www.ehow.com/how_10625_improve-5k-race.html#ixzz184VFvLSr