My First 5K!

brittgood90

Hello!

So I ran my first 5k two weekends ago and was so discouraged when I did it in 42 mins and had such a tough time with. I workout 3-4 times a week, but don't usually run. I normally do other types of cardio such as the stair master, as well as take one 1 hour spin class per week. I am doing my second 5K run tomorrow and I'm thinking of doing it in intervals. Maybe run two minutes and walk one. I want to start training over the winter so I'll be able to improve my time in the spring.

What is everyones thoughts on this? Would interval running cut down my time? I ran 5K on the treadmill on tuesday and it took me 37 minutes, but I know running outside is totally different! My goal is to do it in under 40 minutes, 38 would be great!

Oh_Allie

I don't really have any thoughts, but good luck on your second 5k!

JenMc14

There are training programs that advocate walk breaks. It can help endurance to have the rest. If you think you can manage, I'd do a longer run before walking, so you have less walk breaks. I usually try to do 10/1 if I feel the need to walk. Sometimes I try to "power through", but those little walk breaks do help.

papabear075

First of all Way To Go!!! Running your first 5k, what a great accomplishment! I started running a few moths ago and love it! I have gotten my time down in two ways. The first was was on vacation in Colorado, running at 10,000 feet for a week and then coming back to Illinois improved my time by about 15sec/mile. The next way I worked on improving my time was by adding sprints into my runs. To do this I would recommend not starting until you can run 3.1 miles without stopping for a walk. Once you hit that try adding some sprints. I started a little more aggressively then I would recommend for others but essentially you run maybe a half mile and get your heart rate up in the zone 3 or 4 then sprint. It doesn't have to be far, it could be light post to light post or even mailbox to mailbox. Don't worry even if it's just 5 feet, it will get better! After your sprint keep running but turn it into a slow trot or jog until your heart rate recovers. Once you are ready, repeat. Keep this going your whole run and try and do it at least twice a week during your runs (try and run 4 times a week at a minimum). Using a heart rate monitor and an app like Runtastic will help!

Good luck!
Dave

rmdaly

You did a 5K without running beforehand? That's pretty good. Spinning and stairmaster are great for cardio and endurance, but your body isn't used to the running mechanics. Try the run/walk method and see if it works for you.

If you start a training plan, it will probably include intervals to make you faster. Have fun with the process and see where it takes you.

lizsmith1976

You don't run? Then why have a time goal and how would you have set it?

Running is helped by cross-training other exercises, but you can't be a faster runner unless you run

A lot of people do the run/walk, google Hal Higdon. I don't think that is much for speed though, I think it is to build up running endurance. If you just want to have fun and do an occasional 5K, then just do that and don't get discouraged by your speed (or lack of it

rachempoo

Don't beat yourself up about it. A 5k at 42 minutes is still a 5k finished. My first 5k took about that long and I thought I was in enough shape(cardio wise) from hockey. But running is a whole new beast. Keep at it and you'll get better. It only took me a few months of running to get my time down to 32:28. I know there are still people out there that are much faster than I am, but at least I know I'm getting better. Try running with someone that is better than you, or someone competative so you push eachother. Sometimes that helps to make one run better... Be proud of what you accomplished and good luck in your running endeavors!