Ask Dr Nerenberg | Health and Fitness

how can i get ready for a 5k run in 3 weeks?

I have 3 weeks to get ready for a 5k run.
I used to run cross country in highschool, but that was 6 years ago. I am now very out of shape. I have found training regimens that take 8-12 weeks. I need a crash course plus nutrition ideas. Experienced Runners and Racers, Help! I am willing to commit to a good regimen 100%.

G’day Olive,

Thanks for your question.

I would adopt an exercise and training regime. However, you may not get best results in three weeks but the payoff will be on the future.

I have attached sources for your reference.

Regards

How to Talk to Non Runners

Video, Breaking the Tape, Running with Jeff Galloway, in Tape One of this complete program you’ll discover Jeff’s fun and motivating training concepts, with tips on diet, health and nutrition. Fat Gobbling, Choosing the proper shoe for you, stretching and cross training, setting up your personal training pyramid and much more. Then in show two, you’ll really put your program to work through tips on form, pacing and peaking, a 5k training program, a 10k training program, and Jeff’s world famous 6 month marathon training program- By following this program, even a beginning runner will be prepared to run – and finish the marathon in just 6 months! …

Marathon Challenge $0.99 …

Hammer Nutrition Endurolytes- Electrolyte Replacement Supplement-Dietary Supplement, 120 Count $16.99 Hammer Nutrition Endurolytes Nutritional Supplements helps prevent cramping, spasms and other heat related issues.Superior cramp preventionGluten-Free and Vegan FriendlyFull-spectrum electrolyte replacement capsulesItem SpecificationsUnit of SaleBottle of 120FlavorN/ATypeCapsuleUseDuring…

GU Sports Energy Gel $33.95 Gu Energy Gel has just the right punch to energize you until the end of your race. Gu was created to be digested while exercising, which means no stomach cramping or indigestion during you’re workout. These gels contain maltodextrin, which is the key for your body to get back all those carbohydrates it has been losing and replenish it so you can perform at your peak. This carb combined with fructo…

10K Coach $5.99 4+~~Revolver~~Revolver LLC~~http://itunes.apple.com/app/10k-coach/id381332414?uo=5~~2011 MapMyFITNESS Inc~~2.0.0~~5458982~~5712327~~http://www.runningmethod.com~~http://www.runningmethod.com

10K Runner: couch to 5K to 10K workout $3.99 4+~~Heavy Duty Apps~~Heavy Duty Apps~~http://itunes.apple.com/app/10k-runner-couch-to-5k-to/id456591673?uo=5~~Heavy Duty Apps~~3.1~~7703651~~50623903~~http://heavydutyapps.com/10k-runner/~~http://heavydutyapps.com/10k-runner/