Out of shape. Walk or run 10K in 13 weeks?

Kejlina
Kejlina Posts: 31 Member
in Fitness and Exercise
Hi guys!

My employer just sent all the employees an e-mail about the 10 kilometer Sun Run that is occuring in Vancouver on Sunday April 21. Included with the e-mail was a list of three training schedules:

Walk 10K
Learn to Run 10K
Run 10K Faster

Training starts tomorrow and we have 13 weeks. I am thinking I might try to participate.

What should a realistic goal for me be? To walk or to run the 10 k?

Right now I am not a runner. I am barely a walker. I am 28 years old, female, 5'8 tall, and was around 220 last time I went near a scale. I huff and puff when I go up 2 flights of stairs. My job can have me either sitting or walking but I tend to sit more often (so I am almost sedentary).

Therefore. Is walking the 10K a good place to start? Is it unrealistic to think that within 13 weeks I might be able to actually run or jog for that long?

For those who walk 10 K - How long does it take?

Replies

  • Car0lynnM
    Car0lynnM Posts: 332 Member
    I went from not running at all to running a 5K in 8 weeks. I think with dedication and a good training program you could do 10K in 13 weeks. Good luck and have fun, whichever way you decide to go!
  • corrinnebrown
    corrinnebrown Posts: 345 Member
    Download C25K. Maybe you can run half and walk half. Regardless you still participated in a 10k :)
  • rllewell
    rllewell Posts: 234
    I'd go for the "Learn to Run 10K" because it will train you in 13 weeks to run some and walk some and slowly build you up to running the 10K. Don't worry how much of the 10K you walked vs. ran, just do it!
  • rachel8993
    rachel8993 Posts: 12
    to start if you have lamppost try walk to one and jogging to the other as a build up but whatever you feel comfortable with just feel proud your having a go
  • BigDnSW
    BigDnSW Posts: 641 Member
    Not meant to offend you, but you might want a visit to your MD and get his opinion. I say that as a person who over did it in about the same amount of time and am now recovering from a pulled groin. I did visit my MD and he put me on a reasonable schedule that I got a bit too agressive.

    However, this could be a great motivator for you to start a reasonable exercise program for your age and current health condition. Going through the walking training as a start may allow you to "graduate" up to a slow jog and then to a run...in time. Take care of you..:wink:
  • Jaja_Joli
    Jaja_Joli Posts: 17 Member
    I think a combination of both would be more realistic, 13 weeks not a long time.. maybe something like run 2.5 minutes and walk 5? That would be like a 33% run 66% walk combination. If you feel good you can change it to 50%/50%. If you would run only, you could expect a little over 1h, 70minutes, walking, more like 2 hours…. Some races do not allowed you to run if you signed up for walking, so to do the run/walk, you need to sign up for the run. Good luck, you can do this, running is great, a little over 1 year ago, I was the girl that could not run more that 1KM at the time… and now I run half marathons and love it. :smile:
  • dawlschic007
    dawlschic007 Posts: 636 Member
    I would also do the learn to run in 10k in 13 weeks. That will give you plenty of time to make progress on running and who knows, you may even run the entire 10k at the end. It's definitely do able!
  • kikigee1966
    kikigee1966 Posts: 1
    Hi!

    I think it's always a good idea to check with your physician first before starting any training particularly if you have been fairly sedentary. If he / she thinks that you can start training without causing any harm to yourself, then I would go for it and train to run the 10k. Why not?

    Last year I trained for and ran most of a half-marathon here in California. I was not a runner and, in fact, I hate to run which is why I took on the challenge. I admit that I was otherwise in reasonably good shape. I go to the gym and do cardio, etc. The running was a challenge and it did kick my butt, however the training showed me that I could actually achieve it from nothing.

    You can also train to run the 10k and walk it during some portions - there is no rule against that! I think I ran my half-marathon all the way to mile 8 (OH, I should also say that "ran" is less than accurate - the more precise word is "jogged"), then I half jogged, half walked the remainder. I still finished and, to me, that counts. I think it took me 3 hours. If you start training for the 10k, you will be able to see how fast your pace is and then be able to project your completion time from there. I think I trained around 13 minute miles, and that is about where I ended up.

    Good luck!!!
  • chubbygirl253
    chubbygirl253 Posts: 1,309 Member
    I would do the Learn to run option. I started jogging at 300 lbs and did a 5k about 16 weeks later. But I was significantly heavier than you. You can walk half if you need to. Go for it.

    Now I am 270 lbs and I will run my next 5k tomorrow. I jog 5 or 6 days a week (2-4 miles a day) If like to do a 10k this year. Good luck!
  • Kejlina
    Kejlina Posts: 31 Member
    Thank you all for your feedback!

    I think I have found a good compromise for me.

    I will walk the 10 K so that I get in the habit of daily exercise without hurting or over-extending myself. There is a 5K I can train to run in my city on September 29th - plenty of time to get into the habit without hurting myself. :)

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