Running

fat2fit1981

okay, i can run 100 yards on the track and feel like i am going to die...and i have a goal of running a 5 k so i have to bust my butt....I tried the C25K but i don't have a great phone to use while running/walking, any other suggestions to get my running in order?

coreyreichle

I ran into a similar problem with the c25k... No decent app (IMO).

So, take the gist of what the c25k is: A program where it gradually changes to shorter (And eventually no) walking periods, with gradually longer running periods.

Now, use your watch: Week 1, 3 days of 2 min walk, 1 min jog. Week 2, 3 days of 1.5 min walk, 1 min jog. Week 3, 3 days of 1 min walk, 1 min jog, Week 4, 1 min walk, 1.5 mins jog. Week 5, 1 min walk, 2 min jog. Week 6, 30 second walk, 2 min jog. Week 6, 2.5 min jog, 30 sec walk. Week 7, 3 min jog, 30 second walk. etc etc etc.

Basically, just tapering your walk breaks, while increasing your run intervals, in a sane manner.

fat2fit1981

that makes sense, thank you so much!!!!

blues4miles

Couch to 5k has their plan online for free as well...you can run for time or for distance. When I ran it the first time I ran for time using a $5 stop watch.

Since you say you run 100 yards on a track and feel like you are about to die I will just say...key to getting started is to go SLOW. You should be able to carry on a conversation without gasping for breath. If you can't, you are going too fast. Think jog, not run. Speed will come later. Now you are just trying to build a habit and build your endurance.

BrianSharpe

When I started running I didn't use any apps I kept it very simple.

Walk 9 minutes & run (very slowly) 1 minute and repeat several times (as you're planning on a 5K you'd want to be moving not less than half an hour. (do this 3 or 4 times per week)

Week 2 walk 8 min & run (again, very slowly) 2 min etc repeat this patter in until you can comfortably run 10 min non stop with 1 minute of walking in between intervals. Don't worry about how long this takes, we all progress at different rates and don't worry about speed yet either, you're building your aerobic base.

Once you can run 10 min with a 1 min walking break you have a decision to make; whether you want to run the 5K continuously or use a run/walk method (lots of people do this even in longer distances races, it's a well established style frequently referred to as The Galloway method)