5K Training - when to do walk breaks

JulieAnn72
JulieAnn72 Posts: 795 Member
in Fitness and Exercise
I've started running and am going to do my first 5K in September. I am not following any sort of training program. I've just been increasing my distance and the amount I'm running as I'm ready. I was looking at some 5K training programs and they all seem to do a lot of intervals, whereas I was trying to increase the amount of time I could run straight through.

Currently I'm going 2.5 miles with a 2 mile run (walk .25 miles, run 2 miles, walk .25 miles). I'm going to increase to running 2.25 miles with a total distance of 2.75 for the next week.

So is it better to put the walk breaks in the middle or at the beginning and/or end? In other words, if I'm going to move up to 2.75 miles, which is a better option:

1. Walk .25, run 2.25, walk .25 (keeping the full run together)
2. Run 1.25, walk .5, run 1 (breaking up the run with a walk break)

Or something else? I was thinking it made sense to keep pushing to run longer without walk breaks (my goal is to run the 5K without walking), but looking at the training programs out there, it seems maybe I'm wrong.

Replies

  • ken_hogan
    ken_hogan Posts: 854 Member
    Personally, I would do whatever your body and fitness level tells you to do...most important thing is that you are out there starting a program! Good luck to you....
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    Do whatever is working for you. If you were doing c25k you would be in about week 7 or so. By then you are doing a warm up and cool down with a straight run between and adding about a quarter of a mile a week until you're running 5k.
  • scottb81
    scottb81 Posts: 2,538 Member
    If your goal is to run the whole way then keeping the run together is better.

    Also, walking at the beginning and end isn't a walk break. It is what every runner does. However, if you have to take a walk break in the middle of a run because you started out too fast, it's too hot, or for some other reason then that's ok too. The training effect will still happen.

    Once you get to 5K keep doing 5K twice a week and gradually increase a third run up to about an hour. When you can do that you will be able to run a pretty good race and will be in a good position for a more formal and structured training program.
  • foleyshirley
    foleyshirley Posts: 1,043 Member
    If you are already doing 2 miles without stopping, I would continue to just add distance. I am on week 7 of c25k, and from here on out, there are no more intervals. You are already at this point, so I see no reason to start intervals now. I sometimes add intervals separately to work on speed.
  • Liz_Mfp
    Liz_Mfp Posts: 172 Member
    Walk early, walk often
    Www.RunInjuryFree.com
    Click on "Walk Breaks"
    :-)

    Have fun!
  • JulieAnn72
    JulieAnn72 Posts: 795 Member
    Great, thank you everyone! I'm just going to keep increasing my distance and keep my walks as warm ups and cool downs.
  • kristy6ward
    kristy6ward Posts: 332 Member
    Walking at the beginning and ending of a run is called a warm up/cool down. They are essential and you should be doing them every time you run if you want to avoid injury. I find the cool down walk even more important than the warm up. When you run, blood flows to your legs, you need to keep moving after a run to get blood levels back to normal. I experience stiffness for days afterward if I don't.

    Just keep going with your distance a bit at a time. When I do a walk break (as needed, usually after each mile) it's only for 30 seconds to a minute to catch my breath, then I'm off again until I reach my goal distance.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    If you are already doing 2 miles without stopping, I would continue to just add distance. I am on week 7 of c25k, and from here on out, there are no more intervals. You are already at this point, so I see no reason to start intervals now. I sometimes add intervals separately to work on speed.

    I wouldn't quite go so far as to say "no reason to start"....having some programmed interval training in your training plan is always a good idea. Interval training is the best way to improve your VO2 max quickly as well as develop speed and push that lactic acid threshold. Well seasoned runners still do interval work.
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    If you are already doing 2 miles without stopping, I would continue to just add distance. I am on week 7 of c25k, and from here on out, there are no more intervals. You are already at this point, so I see no reason to start intervals now. I sometimes add intervals separately to work on speed.

    I wouldn't quite go so far as to say "no reason to start"....having some programmed interval training in your training plan is always a good idea. Interval training is the best way to improve your VO2 max quickly as well as develop speed and push that lactic acid threshold. Well seasoned runners still do interval work.

    True. I should have worded it differently.
  • foleyshirley
    foleyshirley Posts: 1,043 Member
    If you are already doing 2 miles without stopping, I would continue to just add distance. I am on week 7 of c25k, and from here on out, there are no more intervals. You are already at this point, so I see no reason to start intervals now. I sometimes add intervals separately to work on speed.

    I wouldn't quite go so far as to say "no reason to start"....having some programmed interval training in your training plan is always a good idea. Interval training is the best way to improve your VO2 max quickly as well as develop speed and push that lactic acid threshold. Well seasoned runners still do interval work.

    If you read my whole post, I did say I do intervals to work on speed and such. I do it separately from my c25k training. But for distance, I see no reason for her to feel like she has to add intervals.
  • jolodo
    jolodo Posts: 24
    www.greatruntraining.com have various learn to run programmes and they have a 5K one. Might be of some help to you.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Great, thank you everyone! I'm just going to keep increasing my distance and keep my walks as warm ups and cool downs.

    If you're already running 2 miles continuously you should be able to hit the full 5K by September.

    Are you running on a treadmill or outdoors? If you're training is primarily on a treadmill try to make a point of getting outside on a regular basis in advance of the 5K. Your running mechanics are different on a road surface and your body needs some time to adapt.

    Watch your pace, go out slow and finish strong!
  • JulieAnn72
    JulieAnn72 Posts: 795 Member
    Great, thank you everyone! I'm just going to keep increasing my distance and keep my walks as warm ups and cool downs.

    If you're already running 2 miles continuously you should be able to hit the full 5K by September.

    Are you running on a treadmill or outdoors? If you're training is primarily on a treadmill try to make a point of getting outside on a regular basis in advance of the 5K. Your running mechanics are different on a road surface and your body needs some time to adapt.

    Watch your pace, go out slow and finish strong!
    At this point, my running is about half and half. I was able to run outside on Monday but today it was already 93% humidity at 6:45am so I ran on the treadmill (and could not get into it at all). I'm hoping to be back outside later in the week, but it seems the heat and humidity of summer has finally hit here.

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