Q&A for How to Run a 20:00 5K

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How do you do well in a 5K race?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

How you train is how you're going to run the race. With this in mind, don't change anything from how you've been training.

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Question

What should I eat and drink after running for good health?

Community Answer

Pasta is helpful, as it will help restore your energy. Also, drink plenty of water throughout the week, not just before the run. Lastly, remember to practice, but don't overwork yourself.

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Question

What should I eat before running a race?

Community Answer

Eat something light on your stomach like a protein bar and banana, about one hour before before you run.

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Question

What is a good schedule for a 5 km race?

Community Answer

Every other day, alternate a regular run and a more intense workout, giving yourself a day in between to rest.

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Question

Is this good practice for running a marathon?

Community Answer

No. For running marathons you should train for long amounts of time. This is twenty minutes, where a marathon could be hours.

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Question

How can I run a 5k in 19 minutes?

Community Answer

Training with an experienced athlete will help, and just apply this article to a faster interval.

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How long should I practice before I run a 5k?

Community Answer

The short answer is, practice until you're ready. Honestly, only you and/or your trainer will have a good idea of whether you're ready or not. Put as much time into it as you can without sacrificing time for other important things like work or school.

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Should I do other types of cardio in between runs or rest completely?

Community Answer

You can do easy runs (jogging) in between running training which will help with recovery. But don't do this if you are not used to running daily.

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Question

Should I drink water during the race?

Community Answer

You should drink water and consume carbohydrates only if the run is longer then 1 hour or 10 km. Since this is supposed to be a 20 minute run, it is unlikely you would need water and you might end up over-hydrating. Only drink water during the race of this length if it is very hot out.

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Question

How should I control my breath during a run?

Community Answer

One way to maintain even, steady breaths is to actually be mindful of it. Tell yourself, "in through the nose, out through the mouth," and time your breaths until you get into a pattern.

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Question

How do I improve my running speeds?

Community Answer

You should do three things: interval training, hill training, and tempo run. You should do each twice a week. You should also do strength training five times a week, stretch a lot, and consuming more protein.

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How do I prepare for a 5k if I'm overweight?

Community Answer

If you're overweight, it's okay to jog a running route. You have to reduce your weight to reduce your timings. Check your BMI. You need an athletic body for completing with 20 minutes. Train hard to succeed and eat healthily.

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