2 weeks for 5K race

Question
QUESTION: Hi John,

I am a 16 year old, relatively fit high schooler and in 2 weeks time our school will be having a 5K X-Country Race.

Today our year group did a trial run and I managed 26 mins 22 seconds, today's temp was 96 degrees. I am looking to reduce this time a bit for the final race which is on September 10th... I know there is very little time but I was wondering if there is anything that I can be doing to raise my stamina as I did have trouble towards the end.

And I have also recently been suffering from lower back pain when I run, does anyone have any idea how I can prevent that on my next run?

ANSWER: Hi Ivan
A good speed workout this weekend and then just easy running the rest of next week,except friday do 5x400 meters with 1min recovery.Easy joging till race day wednesday.The workout this saturday aug.30th as follows.

First get a good warm up of 30min with a few strides of 100meters at end.Give your self about 15min to relax with a little stretching then start your workout.
1..1x16oo meters with 4min recovery
2..4x800 meters   with 3min recovery
3..4x400 meters   with 2min recovery
4..cool down 20 min
5..Quality balance meal of carbs protein vegies,olive oil for the fat.within the first hour and a half of workout to replentish.This should really get you rolling for the race.Let me know how the workout went and how the race went.Remember keep well hydrated 2 days leading up to race.

All the best Ivan

John

---------- FOLLOW-UP ----------

QUESTION: Hi John,

Thanks for your detailed and quick reply! I was wondering about hydration on
the actual race day, as the heat is pretty ridiculous around here, hitting
around 98 degrees in the afternoons. And I have discovered that if I drink too
late I'll get a stitch during the race, I was wondering if you have any rule of
thumb as to how long before the race I should eat and drink and what I
should have on race day?

I am thinking of just having a pack of GU energy gels, do you think these will
work?

Most of my workouts will be done of the treadmill but I do live on a hilly area,
should I go out for a run this weekend? I want to try get used to the heat so
it won't exhaust me as quckly as it did last time. Do you think I will be able to
run outside despite not having any equipment to measure how far I have
went?


Thanks!
Ivan

Answer
Hi Ivan
I would allow 5 hrs before race with a light meal like rice and a couple of scrambled eggs and a half of banana.I would drink water or sport drink threw out the day little by little sips.No GU.Run your workouts by time 1600..9min
        800..4.30 min
        400..2.15 min
Just try to find some flat if you can,but if their are hills don't worry.Definitely get outside for your workouts.

All the best

John