Please help me to run 5k!

WilmaValley

What great suggestions!

jesspen91

jenniferthomas7 wrote: »

Ok so I'm doing my third 30 minutes run today, I'm planning to still do 5.0mph since it's a fairly comfortable speed

So what should I be doing next week? Should I try to do 4 x 30 minute runs, or should I do 3 x 35 minute runs? Should I be increasing the time I spend running per workout, or the frequency of runs? I would think increase the time I spend on each run is better because then I have a day off between runs to recover and heal a bit, whereas if I'm running 4 or 5 days a week my body might not be able to keep up with the healing eventually. Or should I just keep doing 3 x 30 minute runs per week until I don't ache between workouts anymore and progress after that? Will I still improve from only doing 3 x 30 minute runs or do I need to increase the number of runs or the time spent running in order to continue progressing?

Tally:
3 x 35 minute runs: 0
4 x 30 minute runs: 0
3 x 30 minute runs: 0

That running game looks awesome! Too bad my phone is a dinosaur but it might be worth investing in a better one. I've actually been playing a running game in my own head but I kept it secret because I thought it was childish. Might see if I can find another running game as zombies aren't my thing lol

I love Zombie Run. I think the same company do one where you are a spy. That might be more to your liking.

jenniferthomas7

I'd like a fantasy one. I found one but it looks very childish and like it's aimed at 6 year olds or something. Not saying I want game of thrones necessarily, but at least dungeons and dragons level lol

So the gym instructor asked me what I'm doing and I told him. Then he suggested I try something different. He said I can run for 30 minutes at 6.2mph (10kmh) after only 4 weeks if I follow the routine he wrote for me:

Week 1:
3 runs total. Runs 1 and 2 = first 5 minutes at 4.8mph, second 5 minutes at 6.2, third 5 minutes at 5.0, 4th at 6.0, 5th at 5.2 and 6th at 5.8. Third run is 5.0 for 30 minutes like I've been doing already

Week 2:
3 runs total. Runs 1 and 2 = 1st 5 minutes 5.0, second 6.0, 3rd 4.8, 4th 6.2, 5th 5.4. 6th 5.8. Third run is 5.0 for 30 minutes again

Week 3:
Only 2 runs. Both are 5.0, 6.0, 5.0, 6.2, 5.4, 6.2.

Week 4:
Only 1 run. 5.0, 6.0, 5.6, 6.2, 5.6, 6.2

And then week 5 I do only one run which is 6.2 for 30 minutes.

He says that this interval training while get me to improve faster. What do you think? Is it too much? Or should I go with my original plan of 3 x 30 minutes at 5.1 each for next week?

MeanderingMammal

jenniferthomas7 wrote: »

He says that this interval training while get me to improve faster. What do you think? Is it too much? Or should I go with my original plan of 3 x 30 minutes at 5.1 each for next week?

Whilst I'm not a gym instructor I would disagree with the advice. I would explicitly say that he's got you doing far too few runs to safely improve. I design my own running training plans as my races don't fit a traditional cycle; marathons about 4 weeks apart type of thing. I've got a double marathon next weekend.

For someone running c9 miles per week the most efficient way to improve pace is to increase easy paced volume. That can mean either adding runs, or adding distance to your runs. Personally I'd normally go to adding volume before adding runs, largely because it's easier to increase risk for I'm manageable chunks in that way.

What I would suggest is the Bridge to 10K plan, which will take you up to 18 miles per week in six weeks. That returns to the run/ walk routine but should lead to you running for 10km, which will naturally improve your time for 5K.

DX2JX2

The advice here is dead-on. Skip the intervals. Run slower for longer. Easy miles are the simplest and safest way to improve as a beginning runner.

There's really no need to think about any kind of speed work or pace tracking until you're running 20ish miles per week. And if you get to the point where you're regularly running 20ish miles per week, then you'll likely already have the ability to do a 30 minute 5K.

dewd2

I have been running for a long time and I run with hundreds of others, some of whom are beginners and other who are world class (including my coach who represented the U.S. in the 50k championships last year).

I get that it can seem simple and boring. But please know that running slowly at conversational pace (you can sing ) works and is by far the best way to avoid injury. If you want to 'mix it up' you may be lucky and not get injured but the odds are not in your favor. I strongly suggest ignoring the gym instructor.

I have also been injured because I did not trust my plan and did too much too soon. I paid for it with more than month off, a couple trips to the doctor, and 45 minutes in an MRI machine. And I actually 'knew' what I was doing and was still too stubborn to change it.

jenniferthomas7

Ah ok, I didn't want to disagree with him because he's a gym instructor but that sheet of paper he gave me scared the hell out of me lol. I'll go for increasing the miles then, at 5mph I only need to do 4 hours a week to make it to my target, I'm currently doing 90 minutes, so I'll keep going at this pace and go for bumping up the volume. If I can push it up to 1 hour over the next 6 weeks and then throw in another run when it feels comfortable then maybe that's all I need? Or maybe I should gradually move up to 3 1 hour runs, then drop down to 5 30 minute runs and increase the time towards 1 hour again over the next 6 weeks and aim for 25 miles per week in 3 months?

jaymijones

jenniferthomas7 wrote: »

Ah ok, I didn't want to disagree with him because he's a gym instructor but that sheet of paper he gave me scared the hell out of me lol. I'll go for increasing the miles then, at 5mph I only need to do 4 hours a week to make it to my target, I'm currently doing 90 minutes, so I'll keep going at this pace and go for bumping up the volume. If I can push it up to 1 hour over the next 6 weeks and then throw in another run when it feels comfortable then maybe that's all I need? Or maybe I should gradually move up to 3 1 hour runs, then drop down to 5 30 minute runs and increase the time towards 1 hour again over the next 6 weeks and aim for 25 miles per week in 3 months?

I'm a new runner too. Here is what worked for me.

I finished the 5k Program at the beginning of the summer. My time was abysmal. 15 minutes to complete one mile. After I finished the 30 minute C25K program I started working on distance. I ignored the amount of time it took me to complete the run and just focused on how far I wanted to go. At first it was taking me about 30 minutes to run two miles. I still ran 3 times a week I just tacked on .25 miles every week. So Week 1 I ran 2 miles three times, Week 2 I ran 2.25 and so on. Once I got to where I could run 3 miles without stopping (a matter of about 45 minutes) I stuck to it for a few months. I ran a 5K race in July and had a blast, and while I did it in 35 minutes I still wanted to go faster. And other than that race my usual run time was closer to 40 minutes at that point. So then I started back to adding distance. I still run 3x a week. Two of those runs are still 3.1 miles, and the third one is longer. I've slowly increased my distance on the long run, I'm now up to 4.50 miles and it took me an hour. Next week my long run will be 4.75 miles I expect it to take me over an hour. My usual 5k time is about 35 minutes and that's without pushing. My longer run pace is much slower, but it seems to be working. I think if I were to do another race I might even be able to pull off a 30 minute time.

So if you have the time I would stop paying attention to the timer and just watch the distance. You can look at the timer at the end, but during the run just put something over it so you don't even see it.

catherbrittany

I suggest throwing in one day of HIIT. Do 30seconds of work, 60seconds recovery for 10 rounds or 15 minutes. I promise you will break a sweat faster than you can believe this will help with weight loss and getting your heart rate up. Let me know when you try it out.

spiriteagle99

As to your question about whether to add time/distance to every run or just one: you can do it either way, though personally I would add to one run, then the following week to a second run, then maybe add to the first run again, etc. The idea being that it is good to mix up your distances, not do the same run every day. Same with pacing. The idea of adding some fartleks or short sprints is a good one, but you want to be careful not to do too much or you really risk injury. You also want to wait until you are thoroughly warmed up (i.e. 15-20 minutes into your run) before you do anything faster than super easy.

http://kathrineswitzer.com/runner/training/running-program/ or https://www.pauljenkins.tv/the-one-hour-runner-training-plan/

jenniferthomas7

That's good, thankyou!

I did some HIIT earlier in the year for about 2 months but never saw any improvement.

I'll try to increase my miles towards 20 miles per week!

I'm back at the gym today and I'm aiming for 3.5 miles, wish me luck!

Aarjono

I use a Galloway easy c25k app that allows me to set my own run/walk times and pace. I run for 20 seconds and walk for 40. I'm in the middle of week 5. I've tried to increase my running seconds, but it doesn't work out too well, so 20/40 it is for me. And you know what? That is perfectly fine for me. I'm progressing through the app at that pace, and enjoying myself. I started at 18min/mile and now I'm at ~15:30min/mile, and proud of it.

jenniferthomas7

Ok so now I need to run for 4 miles per workout which takes me 48 minutes at 5mph, this is getting very boring now since it long since stopped being hard. Can anyone recommend a good audiobook?

MeanderingMammal

Are you still dreadmilling?

Personally I'd I'm forced to run on a treadmill I get bored in about 15 minutes, so generally use trail running videos on YouTube to give myself some inspiration.

viajera99

I'm a big fan of Treadmill TV on youtube. https://www.youtube.com/channel/UCq5O2ZfzRQChMdahnpKpGVg/videos

Just a note about getting faster. If you add the miles slowly, the speed will come by itself. I once trained for a 5K never going faster than 12 min/mile, and ran the race at 8.5 min/mile. Don't be in a hurry to go faster -- you set yourself up for injury.