1st 5k

meraki78
meraki78 Posts: 43 Member
edited November 2024 in Fitness and Exercise
My 1st 5k is May 23rd. Any advise on preparing?!?! I really enjoy running and want to make sure that I have enough endurance to at least jog the whole race. Should I run everyday, every other, how far or how long each day? I have can do 25 min on treadmill at 5.2-5.5mph. I know that running on a treadmill is different than on the road/track. Any help or guidance is much appreciated!!!!

Replies

  • gabbo34
    gabbo34 Posts: 289 Member
    Download a coach to 5k program and you should be fine.

    And there is a group here as well....
  • dxp232
    dxp232 Posts: 28 Member
    The only real difference (for me) between a treadmill and outside is you have to learn to pace yourself and a treadmill is miss-leading form that aspect. I naturally run faster outside because the treadmill isn't limiting me to one speed and i can adjust automatically based on the response i get from my body. I would definitely do what the previous poster said and get a 5k training program (runkeeper has a free one for example). Realistically if you average 5.5mph then your 5k time will be in the 33 to 34m range which is very respectable for a first 5k. I would work on slowly increasing your speed and definitely get outside and run. Make sure to stretch properly though as training up without stretching can lead to injury (i am dealing with that myself right now)...
  • keishpie33
    keishpie33 Posts: 2
    I started c25k (black and pink icon) and you can link it to MFP. Doing my 5ks the first week of May. Yes, 2 of them. The app is making it easy as I grew up a sprinter when i was younger, so long distance is new to my body.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    The c25k program made a runner out of me. I used the c25kFREE app by Zen Labs on my iPhone - worked great. I completed the plan as it is written and in the allotted amount of time, injury free! I felt so accomplished!

    If you are able to get outside to run, I'd highly recommend it, and in all kinds of weather. Your race will be outdoors of course, and you never know what the conditions will be like on race day, so it's better to have had some experience on practice runs before the big day arrives.

    And as for race day - this post has great advice for first-time racers, and he covers everything from a 5k to a full marathon. Helped me a bunch before my first race, and eased my nerves a bit. Give it a read when you have a sec: First Race
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