How long did it take you to build up to a 5k?

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  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    I started c25k in 2011. Never finished it because I kept getting sick. The next year I went back to running and realized I could run 15 minutes at a time. So I started there with 3 sessions a week and added 5 minutes once each week for 5 weeks. Once I found I was to 30 minutes I was able to just keep running till I finished 5k, 38 minutes at that time. I did a 5k 8 week training plan at that time and ran 5k in 29:52.

    So 5 weeks for me with decent physical fitness to complete 5k, 13 weeks for a time I was happy with.
  • temple_n
    temple_n Posts: 29 Member
    I started running because I really wanted to challenge myself and I thought I hated running. I joined a friend of mine initially and we used a C25K app on our phones (no joke). Then I heard about a program through my local Fleet Feet store called No Boundaries and it slowly brings you up to a 5K over 12 weeks. I loved this because it taught me that interval running is still running and I haven't stopped since. Since then I've enven mentored in the No Boundaries program. Now I run 4.5 miles in 2min run, 1min walk intervals without a problem. I am hoping to start adding extra mileage at those same intervals. I had trained up to 4min run 1min walk but I found my endurance sweet spot at 2 min run 1 min walk. Honestly, from what I can find in literature on the topic, using intervals doesn't compromise pace because you're able to maintain endurance. Also, I hear it's a better workout as far as fat burning to do intervals. Thanks for your post, excellent question!
  • YankeeGal75
    YankeeGal75 Posts: 3
    It took me 6 weeks to go from couch potato to a 5K using this program: http://www.barnardos.org.uk/training-5kmtrainingprogramme.pdf

    Week 1
    Monday Rest
    Tuesday Run 1 min, walk 1 min x 10
    Wednesday Rest
    Thursday Run 2 mins, walk 4 mins x 5
    Friday Rest
    Saturday Rest
    Sunday Run 2 mins, walk 4 mins x 5

    Week 2
    Monday Rest
    Tuesday Run 3 mins, walk 3 mins x 4
    Wednesday Rest
    Thursday Run 3 mins, walk 3 mins x 4
    Friday Rest
    Saturday Rest
    Sunday Run 5 mins, walk 3 mins x 3

    Week 3
    Monday Rest
    Tuesday Run 7 mins, walk 2 mins x 3
    Wednesday Rest
    Thursday Run 8 mins, walk 2 mins x 3
    Friday Rest
    Saturday Rest
    Sunday Run 8 mins, walk 2 mins x 3

    Week 4
    Monday Rest
    Tuesday Run 8 mins, walk 2 mins x 3
    Wednesday Rest
    Thursday Run 10 mins, walk 2 mins x 2 then run 5 mins
    Friday Rest
    Saturday Rest
    Sunday Run 8 mins, walk 2 mins x 3 times

    Week 5
    Monday Rest
    Tuesday Run 9 mins, walk 1 min x 3
    Wednesday Rest
    Thursday Run 12 mins, walk 2 mins x 2 then run for 5 mins
    Friday Rest
    Saturday Rest
    Sunday Run 8 mins, walk 2 mins x 3

    Week 6
    Monday Rest
    Tuesday Run 15 mins, walk 1 min x 2
    Wednesday Rest
    Thursday Run 8 mins, walk 2 mins x 3
    Friday Rest
    Saturday Rest
    Sunday 5km Race Day!

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