Jay Johnson currently serves as the Middle Distance Coach for the University of Colorado, his alma mater, where he has coached for more than five years. In addition to his coaching responsibilities, Coach Jay directs the Boulder Running Camp, one of the premier high school running camps in the country, and develops training materials for athletes and coaches of all ages and levels. Each week, Jay will be answering the best training questions we receive from you! If you have a question you want answered, email CoachJay@nike.com

Hey Coach Jay,

I just recently started to get in to running, due to me not being able to play goalie in soccer anymore. I wanted to compete in a local 5k run as my first competition. I used to have to be able to do three miles in eighteen minutes for soccer in college. The last time I did that was about four years ago. I am looking to get to those times again maybe even break into the seventeens. I did some base time trial runs and I am about eight minute miles. I wanted to know what I would have to do to shave off two maybe two and a half minutes from my mile? The competition is in October and I am able to run seven days a week to reaching that goal. I just need some directions to reach it.

Thanks,
Rob

Rob -

This goal is fun because it’s both challenging and realistic, given that you have more than three months to train. First thing you need to do is realize that 18 minutes for 3 miles on a track is 18:45 for 5,000m (5K). Either way, you’re running six minute mile pace and that’s likely a realistic goal. The first thing you need to do is “start where you are.” For the next two to three weeks just maintain your current running schedule to insure that your body will be ready for the increase in volume and intensity later this summer. Following that phase, you should focus on two types of workouts. One workout would be a weekly long run; you should be able to get up to 40-50 minutes by August. Don’t worry about your pace on these runs until you get to the 40-50 minute length, then you can increase your intensity.

The second workout would be a fartlek workout, oscillating be 6:00 pace and 7:00 pace. Initially, you’d want to do this workout on a local track, running one lap (400m) in 1:30 (6:00 pace) followed by 2-3 laps at 1:45 a lap (7:00 pace). Initially, you might only be able to run 5-6 laps in this style, yet you should eventually be able to run 30 minutes of this type of fartlek. Also, feel free to leave the track once you’re comfortable that you can run these paces on a roads (i.e. you won’t run faster than 6:00 pace) then you can simply oscillate between the two paces on the roads. Finally, you should get to the point where you can run 6-10 minutes at 6:00 pace, then just 2-4 minutes at 7:00 pace, repeating 2-3 times.

Best of luck Rob and enjoy your training this summer. Feel free to write in again in August and we’ll help you with a couple other workouts to help you reach your goal.

Jay

Hi Coach Jay, I’m getting back into running and enjoy it a lot. I find when I run, mentally I get bored with the scenery no matter where I run which tends to make me unmotivated to continue. I have my tunes playing but it’s that added motivation I need to keep me going when I’m out. Any suggestions?

Thanks!

Greg -

I really like your question because it’s the “elephant in the room” for many people who would like to begin running, but don’t intrinsically enjoy running. And just to be clear, while I would definitely say that I love running, there are definitely times where I loath running and don’t really enjoy it. Typically, this is when it’s really cold out and I’ve gotten myself into the precarious position of running with people fitter and faster. Anyway, my point is that I don’t know any runner who loves EVERY run they’ve ever been on.

If you’re not really enjoying your running I would recommend trying a trail run. I live in Denver so there are no shortage of trails within a 20 minute drive, yet even in a city you can find urban trails that are fantastic (DC’s trail system comes to mind). Also, consider running with friends or joining a running group. Personally, that’s one of my primary motivations to stay in decent shape, so I can enjoy a nice run with other coaches/friends at track meets that I go to. Finally, you might want to consider some circuit training workouts where you run for a given amount of time, then do some simple exercises (jumping jacks, push-ups, etc.) and repeat. These are popularly known as “boot camp” workouts, yet you can do your own version in a park, allowing you to get in a longer workout, yet running less.
I hope these tips help and I hope you are enjoying your summer training.

Jay

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.