When did you actually run 5k?
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kls13la
Posts: 377 Member
I'm at week 4, day 3, and the most I've gone in the time allotted is 2.8 miles. I kind of thought that I would be doing 5k all along, until I realized that it is time based, and typically a 28 or 31 minute session.
When in the process did you actually hit the 5k mark? How far have you been walking/jogging?
When in the process did you actually hit the 5k mark? How far have you been walking/jogging?
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It really depends on your speed/pace. If you do it based on time, the program is assuming that you'll be running at 6.2 mph. And in that case, you won't hit the 3.1 miles until Week 9.
Determine what your speed is for running and your speed for walking.
Divide the 2 different speeds by 60 min to get Miles per Minute for running and walking. Should be 2 different values.
Multiply each Miles per Minute value by the Running portion and the Walking portion.
Add up the miles accumulated for each to get Total Distance.
Week 3 - Run 9 min, Walk 9 min
Week 4 - Run 15 min, Walk 5.5 min
Week 5 Day 1 - Run 15 min, Walk 6 min
Week 5 Day 2 - Run 16 min, Walk 5 min
Week 5 Day 3 - Run 20 min
Week 6 Day 1 - Run 18 min, Walk 6 min
Week 6 Day 2 - Run 20 min, Walk 3 min
Week 7 - Run 25 min
Week 8 - Run 28 min
Week 9 - Run 30 min
Below is an example of Week 5 Day 1 with a running speed of 6.2 mph and walk speed of 3.0 mph.
6.2 mph / 60 min = 0.1 Miles per Minute
3.0 mph / 60 min = 0.05 Miles per Minute
Run 15 min x 0.1 Miles per Minute = Distance ran 1.55 miles
Walk 6 min x 0.05 Miles per Minute = Distance walked 0.3 miles
1.55 miles + 0.3 miles = 1.85 Total Distance0 -
Assuming 6.2 mph run pace and 3.0 mph walk pace:
Week 3 - Run 0.93 miles, Walk 0.45 miles, Total 1.38 miles
Week 4 - Run 1.65 miles, Walk 0.28 miles, Total 1.93 miles
Week 5 Day 1 - Run 1.55 miles, Walk 0.3 miles, Total 1.85 miles
Week 5 Day 2 - Run 1.65 miles, Walk 0.25 miles, Total 1.90 miles
Week 5 Day 3 - Run 2.07 miles
Week 6 Day 1 - Run 1.86 miles, Walk 0.3 miles, Total 2.16 miles
Week 6 Day 2 - Run 2.07 miles, Walk 0.15 miles, Total 2.22 miles
Week 6 Day 3 - Run 2.27 miles
Week 7 - Run 2.58 miles
Week 8 - Run 2.89 miles
Week 9 - Run 3.1 miles0 -
If you're really slow like me, here's for 4.0 mph run and 2.5 mph walk:
Week 3 - Run 0.6 miles, Walk 0.38 miles, Total 0.98 miles
Week 4 - Run 1.07 miles, Walk 0.23 miles, Total 1.30 miles
Week 5 Day 1 - Run 1.0 miles, Walk 0.25 miles, Total 1.25 miles
Week 5 Day 2 - Run 1.07 miles, Walk 0.21 miles, Total 1.28 miles
Week 5 Day 3 - Run 1.33 miles
Week 6 Day 1 - Run 1.2 miles, Walk 0.25 miles, Total 1.45 miles
Week 6 Day 2 - Run 1.33 miles, Walk 0.13 miles, Total 1.46 miles
Week 6 Day 3 - Run 1.47 miles
Week 7 - Run 1.67 miles
Week 8 - Run 1.87 miles
Week 9 - Run 2.00 miles
As you can see, if you go based on time you won't reach the 5K mark by the end of the plan. Once you get up to around Week 4/5, you should start training by distance instead of time.0 -
BumpIf you're really slow like me, here's for 4.0 mph run and 2.5 mph walk:
Week 3 - Run 0.6 miles, Walk 0.38 miles, Total 0.98 miles
Week 4 - Run 1.07 miles, Walk 0.23 miles, Total 1.30 miles
Week 5 Day 1 - Run 1.0 miles, Walk 0.25 miles, Total 1.25 miles
Week 5 Day 2 - Run 1.07 miles, Walk 0.21 miles, Total 1.28 miles
Week 5 Day 3 - Run 1.33 miles
Week 6 Day 1 - Run 1.2 miles, Walk 0.25 miles, Total 1.45 miles
Week 6 Day 2 - Run 1.33 miles, Walk 0.13 miles, Total 1.46 miles
Week 6 Day 3 - Run 1.47 miles
Week 7 - Run 1.67 miles
Week 8 - Run 1.87 miles
Week 9 - Run 2.00 miles
As you can see, if you go based on time you won't reach the 5K mark by the end of the plan. Once you get up to around Week 4/5, you should start training by distance instead of time.0
