[shonenx]

Currently, I can run the topic distance in about 16min. I need to be able to run the distance within 12min 30secs by the 25th of this month. Therefore, I'm hoping if anyone here could give me some tips on preparing for it before and on the day of the run.
Also, I must do 50 push ups and 42 sit ups in two min each(4min total) right after the run, but that's the least of my worries.

Some info I'm looking for..

What warm-ups/exercises to do.
What to consume the next few days beforehand
And what to do on the day of

So far, on the day of my run, I've been thinking of eating a whole wheat bread sandwich, sun chips, special K cereal and a banana within the day before I run. And about 30min before I run, I'd drink a red bull/red line.

What do you guys think?

I'd greatly appreciate any help I can get.

[Asdlkjfg]

i dont think u should be drinking red bull or any energy drinks knowing that its not healthy anyway try switching to gatorade or at least water, other than that stretch ur legs before u run =)

[Rainie Yu]

At my school we do 3 miles a week, 1 on mondays, 2 on wed.
My time is 11 for 2 miles so I'm pretty sure it's not that hard.

Our warm ups are side lunges, normal lunges, squats, jumping jacks, one foot over the other then bending down && vice versa, arm circles, arm over-unders, and knee tucks.

edit: also what person ^ said, energy drinks don't really help you in the long run. I like powerade bc it has those electro-somethings and things you lose when you sweat. and its yummy if you add a bit of splenda. yumyum!

[Makaveli]

Considering it was the 20th when you posted this thread. Don't you think you did too little too late to be ready in 5 days?

[shonenx]

i dont think u should be drinking red bull or any energy drinks knowing that its not healthy anyway try switching to gatorade or at least water, other than that stretch ur legs before u run =)

At my school we do 3 miles a week, 1 on mondays, 2 on wed.
My time is 11 for 2 miles so I'm pretty sure it's not that hard.

Our warm ups are side lunges, normal lunges, squats, jumping jacks, one foot over the other then bending down && vice versa, arm circles, arm over-unders, and knee tucks.

edit: also what person ^ said, energy drinks don't really help you in the long run. I like powerade bc it has those electro-somethings and things you lose when you sweat. and its yummy if you add a bit of splenda. yumyum!

I think I'll go ahead and test out an energy drink a couple days beforehand to see how it's like.

I've only been running the full length after my daily workout, so by that time I'm quite worn out. So I'm pretty confident that I can go the distance within the time limit.

Considering it was the 20th when you posted this thread. Don't you think you did too little too late to be ready in 5 days?

Since I've been preparing for a lil over a month now, I'm willing to bet anything that I can make the time. Just wanted to see if I could get some helpful insight ;p
Mind you, five days is a lot of time for improvement even if only a little -- Shaving off a few seconds would still be nice. Even if I can already run the distance within the time limit, a few seconds off would make me feel more confident with the basic training.

Anyway, I'll be consuming only fruits and fruit juices/water for the next 3-4 days.
What do you guys think?

EATING FRUIT

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat water-melon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will not happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE: Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.


Also, I'm planning on resting the day before and maybe just do a light jog and a few light exercises.

[Pol2ns7al2]

it took me a month of running to go from 2 in 20 to 2 in 15
btw i've found that running post-workout actually gives me better times (except after doing legs)
good luck

So far, on the day of my run, I've been thinking of eating a whole wheat bread sandwich, sun chips, special K cereal and a banana within the day before I run. And about 30min before I run, I'd drink a red bull/red line.

don't know about the energy drinks
i've never used them

if you have at least 3 hours to digest before you start running just consume carbs
whole grains would be nice, but since you're only going to be exerting yourself for only like ~20 mins, cereal and white bread work fine too
and constantly drink enough water so that you don't have to do it right before the run
sloshing stomachs/cramps suck

What warm-ups/exercises to do.

stretch

What to consume the next few days beforehand

don't binge on fruits
just keep eating like you usually do
unless your typical breakfast is like a package of bacon or something

and for the next few days, start pacing yourself when you run so that you don't overdo it and tire yourself out for the pushups/situps
and yep take a rest the day before