Prepping for first 5k

T0M_K

While I realize that a 5k is really just 30 to 40 minutes and done by a zillion people however, I'm planning on my first on April 2....fairly flat route. My brother is a heart transplant survivor of 2 years and he's ask me to go with him..his first ever also...how can I turn that down! I'm almost 51 yrs old(will be on race day) at about 180lbs shooting for 165lbs eventually so I do eat at a deficit.

Just curious from people who have done this and may have suggestions regarding prepping myself. I'm currently doing 1.5 to 2 miles on the treadmill...weather sucks and it gets dark to soon after work to be outdoors all the time.

Thanks for any suggestions.

engodwin

C25K? < But if you are already able to run 1.5-2 miles on the treadmill without stopping you might want to check out Hal Higdon's programs.
If you are at 2 miles currently you will be just fine - In fact you'll likely feel like you could run MORE after the 5K.
For my first 5K I trained exclusively on the treadmill and managed to run a 30 minute 5K - it's doable.
Yay for you and your brother! It's exciting to have someone run with you. And I'm so very happy that his transplant went well! That's amazing!

mom3over40

I second the Hal Higdon's plan. Since you can already run 1.5-2 miles, you can start at week 3 and it will bring you to your 5k race on time.
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

I used the C25k program more than a year ago to bring myself to run a 5k race but I was not able to run more than 2 minutes back then. So, I think you are ahead of the game

I also started on treadmill but I was able to run the race route a few times before the race. With treadmill, the pace is set by the machine and I thought, I would automatically go with the same pace if I run outside. But I was so wrong. I ended up running a lot faster in the beginning and feeling tired much sooner. Is your race route local and accessible? If so, it might be helpful to run that route. If not, it is still helpful to get a feeling of running outside as you get closer to the race (and hopefully, weather a lot better )

Just a few of my 2 cents. I hope you get more responses from more experienced runners soon!

blues4miles

Good advice so far. I started with Couch to 5k back in the day but it sounds like you are well along your way. Hal Higdon is good. Try to run 3-4 times a week. Don't increase your weekly mileage by much more than 10% a week. And most importantly, have fun!

T0M_K

mom3over40 wrote: »

I second the Hal Higdon's plan. Since you can already run 1.5-2 miles, you can start at week 3 and it will bring you to your 5k race on time.
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

I used the C25k program more than a year ago to bring myself to run a 5k race but I was not able to run more than 2 minutes back then. So, I think you are ahead of the game

I also started on treadmill but I was able to run the race route a few times before the race. With treadmill, the pace is set by the machine and I thought, I would automatically go with the same pace if I run outside. But I was so wrong. I ended up running a lot faster in the beginning and feeling tired much sooner. Is your race route local and accessible? If so, it might be helpful to run that route. If not, it is still helpful to get a feeling of running outside as you get closer to the race (and hopefully, weather a lot better )

Just a few of my 2 cents. I hope you get more responses from more experienced runners soon!

Its an hour away. I think we'll try it before race day lol. if nothing else to determine if we want to show up for the race or not lol.

I can run outside local, but rarely is it flat. grades to fairly steep hills to deal with so it gets discouraging for the beginner. crushes your moxy lol.

T0M_K

mom3over40 wrote: »

I second the Hal Higdon's plan. Since you can already run 1.5-2 miles, you can start at week 3 and it will bring you to your 5k race on time.
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

I used the C25k program more than a year ago to bring myself to run a 5k race but I was not able to run more than 2 minutes back then. So, I think you are ahead of the game

I also started on treadmill but I was able to run the race route a few times before the race. With treadmill, the pace is set by the machine and I thought, I would automatically go with the same pace if I run outside. But I was so wrong. I ended up running a lot faster in the beginning and feeling tired much sooner. Is your race route local and accessible? If so, it might be helpful to run that route. If not, it is still helpful to get a feeling of running outside as you get closer to the race (and hopefully, weather a lot better )

Just a few of my 2 cents. I hope you get more responses from more experienced runners soon!

Just printed it out. I'll give it a shot. Thanks

pgray007

Get outside as soon as you can. It may be humbling initially, but better that happens in training versus the first hill in your race crushing you. I had the same treadmill thoughts as you when I started, and didn't want to look "silly" outside but running outside is so much more enjoyable.

Also at the race tell someone that looks friendly it's your first time. Usually they'll be happy to help you with logistics, pep talk, questions, etc.

T0M_K

pgray007 wrote: »

Get outside as soon as you can. It may be humbling initially, but better that happens in training versus the first hill in your race crushing you. I had the same treadmill thoughts as you when I started, and didn't want to look "silly" outside but running outside is so much more enjoyable.

Also at the race tell someone that looks friendly it's your first time. Usually they'll be happy to help you with logistics, pep talk, questions, etc.

I got out last night after work. did pretty well but i totally agree, not flat where i live and grades and hills are killers. Made it 2.5 miles with avg pace of 10:16. Should be noted, i've been on the treadmill for the past 6 weeks so that has definitely paid off. Making it 2.5 gave me confidence that the 5k will work out. Of course i had my Lab with me....it like a tug boat lol! my first mile was like 9.2 minutes.

mom3over40

We also have a lot of ups and downs where I live. That's why I started on treadmill too. But once I finished my first race, I don't have the motivation to get back to running again until I started running outside. Being able to cover some real distance definitely brought me more sense of accomplishment.

Sounds like you are doing great! If you can keep at least some of your running outside, your race will seem easy

RollTideTri

Just keep doing what you're doing, or check out the Higdon beginner plan as others suggested. You're well on your way. And none of this not showing up for the race business Even if you have to walk part of the race don't sweat it, you'll be far from the only one, some people will walk the whole thing.

Big mistake people make in their first race (and any race really) is starting out way too fast. You'll be excited by the atmosphere, the adrenaline will be pumping, and the tendency is go out too fast then poop out before the end of the race. Start slower than you want to, then after a mile if you feel good speed up a bit. Have fun!

BrianSharpe

Tomk652015 wrote: »

pgray007 wrote: »

Get outside as soon as you can. It may be humbling initially, but better that happens in training versus the first hill in your race crushing you. I had the same treadmill thoughts as you when I started, and didn't want to look "silly" outside but running outside is so much more enjoyable.

Also at the race tell someone that looks friendly it's your first time. Usually they'll be happy to help you with logistics, pep talk, questions, etc.

I got out last night after work. did pretty well but i totally agree, not flat where i live and grades and hills are killers. Made it 2.5 miles with avg pace of 10:16. Should be noted, i've been on the treadmill for the past 6 weeks so that has definitely paid off. Making it 2.5 gave me confidence that the 5k will work out. Of course i had my Lab with me....it like a tug boat lol! my first mile was like 9.2 minutes.

If you did 2.5 hilly mile 3.1 flat ones will be a treat.

I'll second the advice about not going out too fast, especially for your first 5K. Would I be correct in thinking that the goal is to finish with a smile on your face rather than a specific time? Is your brother training for time or finishing? (I expect his needs will dictate your pace)

If there are corrals for the start pick a realistic finishing time for one, depending on the race some of the participants may actually be racing to qualify for scholarships, prize money etc so starting up front, unless you're really fast is considered poor etiquette.

Other than that.....nothing new on race day, no new food, no new kit (resist the temptation to wear the t-shirt the race may hand out, you don't want to find out the hard way that there's a seam that chafes) and. most importantly, smile for the finish line photo.

I ran my first 5K at 52 and have since gone on to half-marathons & Olympic distance duathlons. Racing is both liberating (it's amazing what we can accomplish when we set out minds to it) and addictive.....

T0M_K

Just racing to do it with my brother. Celebrating his life and health is what it's about for me!