Training tips for running a 5K

AshleyTaylor2017

I signed up about 6 months ago to run a 5K with my brother in October. Of course...being a procrastinator I haven't even started running yet. I have never been a runner. I need to know some good training ideas for running a 5K. I really want to do this and not have to walk the whole thing!! I tried couch-5K earlier this year and I didn't really like the program. Maybe I just needed to do it more days a week instead of only 3. I didn't feel like I was progressing like I wanted to, and then ended up getting frustrated and quit. If anyone has good tips or good sites for me to look at let me know!! Thanks!

RedneckWmn

I would start by training outside. I trained for one and it snuck up on me and hadn't had any time to train outside. Since I was so use to a treadmil it killed my left foot. I would maybe give the c25k program another try. Or a similar program. They really are great and help ease you into becoming a runner. I couldn't run for more then 10 seconds when I started, now I'm running for 30 minutes. Good luck on the 5k!

GooBeGone

take ur time with the runnin, it'll come. when u're doin the race take ur time then 2.

when i did my first race i would run 1 block then walk another. also i would run downhill but walk uphill. u've got plenty of time 2 finish it.

time how long u currently take 2 do a mile & then multiply it by 3. then u'll have an idea of how long u'll take 2 do the 5k.

& remember 2 have fun. i'm currently trainin 4 a half-marathon that i'll b doin in dec, but won't start officially trainin 4 it until sept. i'll b runnin abt 5-6times a wk then.

don't run when u're in pain also. if it doesn't feel right then stop.

AshleyTaylor2017

Thanks! Maybe I will try couch to 5K again. Maybe I just didn't give it enough time. I would love to enjoy running. And I am so envious of people who go out everyday and love to run and can whip out several miles like its nothing!! Someday I will get there lol

hill242

In addition to straight distance work, devote at least 1 day a week to sprints. Think short distances -- 100m or even the distance from home plate to 1st base. I'd say start with just a few sprints and work up to 10-12 max.

Chenoachem

If you didn't like the C25K try this one. This is part of another really popular series.

http://www.halhigdon.com/5K Training/5-Knovice.htm

Or try this one. It looks kind of interesting.

http://www.runningplanet.com/training/your-first-5K-race.html

Here is an article with a program and some good info.

http://runningtimes.com/Article.aspx?ArticleID=6028

Hope it helps. Good Luck.

Chenoachem

Also, here is an interesting forum topic:

A common question: why do people drop out during C25K?

http://c25k.com/finishing.htm

vineas

I did C5k and it was definitely slow to start, didn't feel like it was doing anything and I felt like "why bother" - but starting about week 4 it started showing it's stuff and was really hard weeks 5 and 6. I ended up pulling a muscle at the end of week 6 (or beginning of week 7, can't remember) and never went back into it - now I just go out and run for some set amount of time. Once you get to the end weeks, all you're doing is running a set amount of time anyway, so even though I'm not technically following the program I'm doing the same thing.

I have a 5k race this Sat, and after I'm done with that what I was thinking about was doing the C5k program again, but this time use it as intervals to increase my pace - when it says walk, I'll run at a slow pace, when it says run I'll run at a faster pace. Seems like it should work OK.

kintegra

I agree with vineas - I'm currently in week 4 of the C25K & it is starting to get challenging. It took me about 3 weeks to finish week 1 and then 2 weeks for week 2. After that I restarted at week one & have breezed thru each week. I would definitely give it another chance. And like it says, if you feel you need to do more, don't. Don't push it! Just do the 3 days/week like it says.

LoriT129

Check out this site for tips and great information on what you should/shouldn't eat before the race and training tips. It also lists some of the major marathons that are available. I am considering the Mercedes Marathon in Birmingham, AL in Feb. That gives me 6 months to train. If I can't make it to that one I will DEF be doing it the next year! I should add that I want to train for the 5k...not the full Marathon, which is 26 miles long!!

Here is the site: http://www.active.com/