Yeah, it's kinda last minute.
Anything you can do to increase your cardio will help. I used to jog 3 miles on the treadmill, and I was always really winded at the end and often had to take breaks in the middle. Then I started doing a spin class, and after a few weeks of that, I noticed that it was much easier to jog the 3 miles. So, I just say this so that you'll know that you can do other cardio stuff like biking to help prepare, even if your running is currently hindered by shin splints.

Also, I see no reason to be alternating your speed on the treadmill. You won't be alternating your speed when you run. I'd say to hop on the treadmill and run 20-25 minutes at 8mph. If you can do that, then you should be able to easily complete the 2 miles in 16 minutes by running 7.5mph.

If you're training for a 2 mile run, then you want to be running 2.5 - 3 miles. That way, the extra energy will be there at the end of your PT and you won't start to lose pace.

Unless it's cold and cold air causes you to have asthma-like symptoms, I wouldn't recommend running on the indoor track, unless it's a 400-meter track. Smaller tracks are more difficult because you're turning more often and the turns are sharper, and changing direction takes more energy that just running in a straight line. As others have mentioned, you need to practice running outside to see how your body will react.

Eat a good meal 2.5 - 3 hours before you run and make sure you're hydrated very well. You should be good to go.

 

I am a cross country runner, and our top guys run a 5k at about a 5 min 15 second pace. My coach always says the best way to improve your running is to run. Think about it like this 10 mph is a 6 minute mile. Your coach is asking you to run at about a 7.25 mph pace. If you can keep up an 8 mph pace on a tread mill for 3 miles you are in good shape. If you are running in a group, the group usually starts out in a sprint and then slows down to a constant pace. I find that when I run in a group I am able to run better because people are watching you and you aren't alone. Once the race has gone on for about 3 minutes I just set my mind to not let the people behind me pass, if someone starts passing you pace yourself with him.

Whenever my shins start hurting I stop running, and stretch my shins to prevent shin splints. Here is a site with a few example links http://walking.about.com/od/stretchi...hinstretch.htm (I of course wouldn't do this during a race, but I do it during the week when we are just running to improve our endurance)

You will want to run indoors IMO. Stale air so what? When I run in the cold I can't run as fast and I feel like sprinting (Short bursts of energy) instead of running long distance. It will be like 30 degrees warmer inside, and you won't be running on hilly terrain like you might be outside.

Running there and back isn't bad, but I hate laps, so that might be something you might want to consider and run outside if you can stand the cold. When I run laps it gets tiring and boring and you are like damn it! I've only run 1.25 miles? It feels like I've run 2 already! Its a bad strategy to set your mind in terms of how long you have run. Always aim for 5 meters behind the finish line when you are finishing the race because the race isn't done until you are past that line so you can't slow down as you get to the line .

 

I ran a 14.59 today... hopefully a couple more runs and I will shave another 30 seconds off.

What would a 14:30 translate into on a track or outside in 39 degree weather?

 

Haha its not mathematical. It depends on how well you run in the cold. You ran about an 8 mph pace though. 8 mph= 7.5 min pace

60/mph= time for one mile
(60/time)X2=mph (2 for 2 miles)

 

I'd worry about your joints and shins more than anything else. If you're used to running on a nice flexible surfaced treadmill the impact of running on concrete is going to be an unpleasant surprise. It's too late now to do much of anything, but go take a few short jogs on concrete around your house. Don't do a full run, the last thing you want is to give yourself shin splints a week before the PT.

Also, if you don't have a pair of good running shoes get them now and break them in. A good pair of shoes that still has some padding left will cut a lot of the shock out from running on concrete.

And you can't really compare idealized to actual conditions. For someone who is used to running in the cold there probably wouldn't be much difference at all where as someone who cramps up because their muscle never get warmed up... it could translate to 20+ minutes. Just depends on the individual.

 

[quote name='Malloric' date='Jan 2 2009, 02:49 PM']I'd worry about your joints and shins more than anything else. If you're used to running on a nice flexible surfaced treadmill the impact of running on concrete is going to be an unpleasant surprise.

 

BS. The World Record 5K is 12:37. To run it in 5:15 would require the runner to consistently run the course at a pace equaling 1:42 sec/Mile, which is more than twice as fast as the world record mile time. You must have some fast runners on your team.

 

When I was in basic training moving on to AIT we went from Missouri to Mississippi in the summer. When others were adding 1-2 minutes to there two mile time because of the change in weather I added I think 15 seconds and that was about it. I think I am one who adapts very well to different conditions and I think I have been running enough til now that running outdoors on a harder surface wouldn't affect me that much. I am not worried about the surface, my legs are tough I am worried about the cold and how much going from room temp dry air to 39 degrees would do

Should I run outside? or should I run on the track? I heard it's 16 laps for two miles which means it's got a lot of turns.

 

I would choose whichever one the majority of other people are doing. The more people the more mental motivation. We like to say running is 75% mental and 25% physical. Things like wind and making yourself keep going weigh you down mentally.

 

He said 5:15 pace... not 5:15 total 5k