5k training plans

shirleygirl1013
shirleygirl1013 Posts: 55 Member
in Fitness and Exercise
Thanks to all the encouragement on this board I am going to do a 5k on March 2nd. I have been working out 4 days a week since July. In the last 7 weeks, I have been using the treadmill 4-5 times a week for about 25-30 min. I am finally at the point where I can jog for 30 min at 5.2 with no incline. My training will be mostly treadmill as it was 15 degrees today in NE Ohio. Does anyone have any training plans they can recommend for me. I'm willing to do what it takes. I see a lot of walk /run plans and I don't want to do that when I'm jogging for 30 min. Thanks for any input that can be given.

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    so you can pretty much already run a 5k then on the treadmill ... just add in some hill and speed work and you're there
  • shirleygirl1013
    shirleygirl1013 Posts: 55 Member
    Yes, basically I can. Does that mean I just continue on my current plan but maybe add inclines?
  • shirleygirl1013
    shirleygirl1013 Posts: 55 Member
    Thanks.
  • CarmineDeMarco
    CarmineDeMarco Posts: 39 Member
    Congrats, Shirley! Let us know how your journey goes. I believe Hal Higdon has some 5K training plans on his site. Be aware that a number of running authorities will warn against speedwork if you're new to running, some recommending a base period of aerobic running for as much as a year (it's a frequent cause of injury for the uninitiated). Run your first 5K (or several) just to finish. When you have a specific time goal in mind for a specific race, then incorporate speedwork. Focus on running injury-free right now, because it really sucks to get injured through running and then be unable to run! Increased speed will come naturally and gradually over time...for now, you might focus on gradually increasing the length of a weekly long(er) run.
  • shirleygirl1013
    shirleygirl1013 Posts: 55 Member
    How many miles would you recommend running a week to get a baseline?
  • MikeInAZ
    MikeInAZ Posts: 483 Member
    Sounds like you're beyond a 5K already. March is a long way away, Step it up to a 10K, it's really not that far!

    Check out the apps C25K and C210K they will provide the training schedule you need!
  • duberj
    duberj Posts: 1 Member
    I just ran my first 5k on Thanksgiving, it was fun. I trained using the C25K app on my iPhone, it was very helpful. The only thing I would recommend is trying to get a couple runs outside or at least on an indoor track. I had some pretty bad shin splint pains after my run. I feel was the drastic change from a treadmill with a suspension to pavement running. That is just my two cents :).. Good luck!!
  • shirleygirl1013
    shirleygirl1013 Posts: 55 Member
    Thanks. I think I am going to try the 5k and see how that goes and then tackle a 10k. I am really excited to get out there and go and I want to feed off this adrenaline. 7 weeks ago I could not even sustain a jog for 5 min!!!!
  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    Get outside and run as soon as you can. I wouldn't want to run a 5k with only treadmill training, it will be a nasty surprise, to be honest.

    Get some good base layers, a hat, wind proof coat and gloves, and brave the cold. I run in 10 degree weather at the moment, and pretty much to intend to run all the way through the winter regardless of weather. I even have strap on cleats for my running shoes.

    Then download Endomondo, give it your stats and set up a running training plan. Under estimate your current speeds, since treadmill is different from road running.

    Whether inside or out, ideally by the time you get to the race you'll be running at least 3 times a week. One slow 10k, one interval run (alternate slow/fast pace) and one tempo run (longer run at a 'comfortably hard' pace). All have their place in your training.

    Build up your mileage very slowly, max 10% increase per week. Endomondo will do this for you, and will also back off the mileage if you skip a run. This will reduce your chance of injury.
  • wolfgate
    wolfgate Posts: 321 Member
    http://halhigdon.com/training/50934/5K-Intermediate-Training-Program

    Above is a possibility for you. Take the date of your race, go backwards 8 weeks, and figure out what you need to do to gradually get from where you are now to week 1 of the program.

    If you are going to race outside, you really need to do some of your running outside. With good layering you can easily run in the temps you described. Perhaps on the weekends when it is the warmest part of the day. Running is different on the road and the treadmill and you'll find the race much more enjoyable if you have properly exercised your muscles for that environment.
  • oBuckethead
    oBuckethead Posts: 22 Member
    From my experience, the treadmill is nice to get you going but when the 5K date starts to come closer make sure you get outside and run on the roads. it's a totally different feel/experience.

    If you're dead set on the treadmill, put it on random incline and keep it at level 1 or 2 so there's a slight variance in incline as to help simulate the uneven roads you'll be running on.

    Sounds like you're in good shape in regards to being able to run for 30+ min so you should be fine. Get on them roads!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    How many miles would you recommend running a week to get a baseline?

    I'd aim for about 15-20 miles per week, outside. Get off the treadmill.

    I'd second the suggestion to train for 10Km, getting more miles under your feet will improve your speed and stamina, and that will transfer into your 5K performance.

    The Bridge to 10K audio from Bluefin is pretty reasonable, but there are plenty other options out there.

    If you use Runkeeper or Endomondo they have training plans that you could use.

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