How to train for a 5K?

start_on_monday

Hi Everyone,

3 Times I have entered the Race For Life (Cancer Research) 5K and was proud of myself each time as I finished it, however I have never been able to jog the entire way. My time in walking fast pace and jogging is average of about 42mins, but I would really like to do it again next year but jogging the entire distance. My Sister in Law did it this year with her sister and they completed it in 26mins, I was really proud of them and also really jealous. They are slimmer than I am. I am on here to lose weight, that is my main goal but if I could train for this 5K at the same time I could achieve two goals in one shot. I just feel that at 200lbs I am too big to run.

If anyone has any advice on how to get started, I would really appreciate it.

summertime_girl

Couch To 5k program. It's easy, and available as an app on most smartphones.

datguy2011

yes c25k! look it up.. im currently in week 2.. and if you have run before it should be a breeze until week 4

kellyscomeback

Another for C25K, I'm on week 7 day 2.

spelman98

Couch to 5K is the best program out there. It helped me prepare for my first 5K last year and I ran the entire race.

Bakins929

I just feel that at 200lbs I am too big to run.

Nonsense. When I ran my first marathon, I was 220+. As summertime_girl said, C25K is a good place to start.

LyneaS

First of all, you are doing great so far!!! 42 minutes is very respectable! Try Hal Higdon's Novice 5K running plan. Good luck to you!!

AHealthierRhonda

Here is something a frined on FB posted today...

Run Injury Free with Jeff Galloway: Your Complete Running Resource. Marathon Training, Half Marathon
www.jeffgalloway.com
Run Injury Free - Your Complete Running Resources from Olympian Jeff Galloway

Looks very much like the Couch 2 5K program with intervals of running/jogging and walking

Good luck to you!!!!

LoganScottsMom

I'm another person who is recommneding the C25K app. datguy2011 I hear ya on the week 4 -- Tonight, I will run WK 4 Day 2 (I CAN do it).

yes_i_can

Definitely C25K. You can find the times here: http://www.coolrunning.com/engine/2/2_3/181.shtml then, search around and you can download MP3s and Pocasts that have the run/walk alerts.

I finished it recently and ran my first 5K last Sunday, and I was NEVER a runner before this. Now, I am still slow, but I'm going back through the C25K plan running the whole time, but using the intervals for speed, so run/run faster instead of run/walk.

Good luck! Feel free to friend me if you'd like some support!

GenerationD05

I also like the C25K. I'm only on week one but I feel that I'm getting better every time and it doesn't feel like torture (like I used to look at running) as much haha.

Lleldiranne

I started running on a treadmill. I put a towel over the timer part and ran until I felt like I needed to stop, then moved the towel and kept running for another minute (when I started out, "running" was at about 4.3 mph, haha). I gradually was able to run for longer and longer this way, as well as slowly increasing my run speed.

I think it was about 6 month after I started this that I ran my first 5k (I'd switched to running on the road at least a couple of times a week about a month before, I think, because it gives a different feel than a treadmill). About 2 months after that, I was actually able to complete a 10K! (I had been planning on it for a while, and was running longer than just the 5K for a little while, up to 10K about 2-3 weeks before the race).

But I have hear AMAZING things about C25K, too. It just wasn't around yet when I did this.

yes_i_can

I just feel that at 200lbs I am too big to run.

Nonsense. When I ran my first marathon, I was 220+. As summertime_girl said, C25K is a good place to start.

Agreed. I started running at 240!

Jitteryspork

I want to run a 7 minute mile one day.. and so I am working on the c25k program on my iphone.. I am starting slow and going to do week one until 6mph is comfortable for me.. Then moving to the next week.

and I am 230

evesacks

Lots of practice! Aim 3 x a week. I did it all in gym on treadmill.

Start by walking for 2 mins running for 1 mins for 15 mins total. If you can do 1 walking to 1 running even better.
Gradually over a number of weeks increase the length to 30 mins.
And increase the running length and reduce the walking length with the goal of being able to run for 30 mins.
Then you can work on edging the speed up!

gothicprophet

Yet another voice for C25K; I just did Week 2, Day 2 today. Until I started C25K, I wasn't much of a runner - a decade ago I might've been one, lol.

I use the Podrunner Intervals available from http://www.djsteveboy.com/1day25k.html and Noom on my Android OS smart phone to track my location, speed, etc.

svgarcia

Im starting it as well. I'm in wk 1 and today will be day 2.

SDV219

Another fan of C25K. I just finished W1D1 and I'm 222! I had previously gotten to week 5 but let other things get in the way. So I'm starting fresh and taking it from here!! I too am getting ready for the Breast Cancer 5K that's coming up in my town soon!! Good luck to ya!!

ilookthetype

C25k - it's awesome. I'm on week 6 day 2, and I love it. I'm totally hooked.

The app i use is 5k runner.

carousello

Hey check out C25K it's amazing!!!!!!! My sister started it have done NO exercise for years and years and she was about the same weight.... She is nearly done now and is jogging for 25mins straight. She surprises herself with every step! She also thought she was to big to run, but it is a great starter so go for it! You can totally do it!

Good luck!!!
X

debbiequack

I didn't use C25K but on my own (I didn't even know C25K existed) started walking and walking and walking. I just gradually built up over time without pushing myself too much (pushing myself, in the past, has led to quitting). I now can comfortably run 3K, 3X a week.

Debbie

start_on_monday

wow, thanks everyone...Looks like C25K is the way to go. I'm a bit anxious but I'm sure I will do ok. Please feel free to add me as a friend..x

llkilgore

I'm going back through the C25K plan running the whole time, but using the intervals for speed, so run/run faster instead of run/walk.

Good idea. I just finished C25K and have been planning to work on my speed over at the university track. This sounds like a good approach.