training for 5k

As the previous poster said, do some training outside. You might find running outside harder as you have to deal with undulations of the road as well as the harder surface. The weather will also affect your running. Wind/rain/sun make each run different whereas the treadmill is in a controlled environment. You need to get used to finding your own pace too (not just pressing the button on the treadmill. It sounds like a lot to take in but a weekly run outside should have you sorted for your October race. Good luck with it.

Hi There,

I would thoroughly recommend running outside as often of possible, set yourself a few 5k routes around your local area I use 3:

1) A variety of flats and gradual steady hills.
2) A tough run including steep inclines and declines.
3) A flat run, or as flat as you can make it.

This will help vary your training and help you set the visual goals needed to achieve at running outside. Also this will help you cope with pacing and dealing with a variety of inclines/declines and terrains. As this will help simulate the real conditions of your race.

Time each run, I love MapMyRun app which links with MFP for your calories, then reach to achieve your goal of setting a PB on race day!

Message me if you want more detailed info,

All the best!

Kyle Bonsor PT

I'd definitely recommend outside training too. I'm doing a triathlon next week and did most of the training in the gym, had the last 2 weeks training outside and it's so different!

Good luck!

I trained for my first race completely on a treadmill except for 2 runs. It was a 4 mile trail run up and down a ski mountain. Not really the best training plan but luckily for me, I find I'm one of those lucky ones for whom running outside is easier. I definitely recommend you at least try to do some runs outside and get the feel for running on hills, a different surface, and in different types of weather. I hate running when it's hot, humid, and sunny. But, I have also thus far refused to run in the rain--- probably a bad call if one of my races is ever during a rain storm.

If you have a gym with an indoor track, use that to start getting a feel for doing all of the work yourself if you are apprehensive about jumping right to the road.

Good luck with your 5k!

What others have said, do run outside. Just be aware of the transition to hard surface such as pavement, take it easy as it can be rough on the system at first.

Can I ask.... Why are you running on a treadmill? .. for me, half an hour on a treadmill would feel like a lifetime!! Running outside is so much more interesting.

I partially agree with you, some of the more modern dreadmills in the sheds are truly linked up for multi media. I can catch up with all sorts of stuff while running. I just don't like the lack of airflow and/ or not being able to get the pace right for how I feel. Hence I'm outside but not because being on a dreadmill is boring.

Have fun and continue enjoying your running

I'm also training for a 5k in October. My training plan has me running 3 days a week, so I usually do the first run of the week on the treadmill so I can get a feel for my pacing. The other two runs, I do outdoors. I have found that for me, that I tend to run faster outdoors, so having done one run on the treadmill helps me work on my pacing so I can complete the race without exhausting myself.

Treadmills suck. They will eventually injure you. Put on your shoes and run outside all the time. Unless its icy. Or there is lightning. Ice and lightning are not good, but only slightly worse than treadmills.