How do you train for a 5k?

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Karlirosem
Karlirosem Posts: 73 Member
in Fitness and Exercise
I want to do a 5k at the end of july and I was wondering how someone would train for something like this. I am not in the best shape but I think this will keep me motivated to keep working out! Any suggestions would be appreciated. Thanks! :)

Replies

  • kristy_estes21
    kristy_estes21 Posts: 434 Member
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    Google the Couch to 5K program. I'm getting ready to start it too. :) There are also a lot of people on here doing it.
  • CaelaXO
    CaelaXO Posts: 44 Member
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    I just started the couch to 5K program! So far i really like it! Ive been wanting to run, which never happens! I have the app for my phone and I love it! I highly recommend it!
  • skinnymeinaz
    skinnymeinaz Posts: 384 Member
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    Yep the c25k!!!! I love the app on my phone too!!!! Good luck!!!
  • Angela4Health
    Angela4Health Posts: 1,319 Member
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    Couch to 5K is great but it's for someone who really can't run at all to start. If you can already run a mile or so, then I would google Hal Higdon's 5K training for novice.
  • lulutm
    lulutm Posts: 57
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    I did couch to 5k last summer and it really works! Good luck yall! It's a great program and yes, I'm still running!!!
  • tony2009
    tony2009 Posts: 201 Member
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    I didn't do the C25K program, but a few of my friends have done it and said it's nice. I personally have just started going to the trail system around here and started running and tracking myself using GPS software called SportyPal that tells me my avg speeds so I can see my progress and log my running. It shows where I've ran on a map, calories burned, etc. I used to be good to finish a few miles without being totally tired. Two days ago I ran 5 miles strait without a single stop, and if I'm feeling good I will run 7 miles, big difference for me. It helps to have a trail system that is scenic to keep your mind on something else.
  • nancymmorris
    nancymmorris Posts: 310
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    I could barely run 30 seconds 3 weeks ago but I am doing Couch 2 5k. I am week 3 day 2 and running 3 mins at a time. It is a great program and the phone app is awesome.
  • gcumpson
    gcumpson Posts: 39
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    I agree the couch to 5 k is a great start its pretty much how i started running. I am now training again for my 2nd half marathon :) Not only that but my whole family started running with me and we are all doing the "fat *kitten* trail run" google it if you like that is what its called :) Best of luck!!! Happy Running
  • PeachyKeene
    PeachyKeene Posts: 1,645 Member
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    Yeap couch to 5k. If you don't have the app on your phone, you can get the free podcast from www.c25k.com. Just scroll down to podcast and the first 2 I know have music. I love them and have used them up to my 7th week. But now that I don't do the running intervals anymore and just do a straight 25 minute runs I just listen to my music. And keep an eye on the time. But, these podcast tell you when to run and when to walk.
  • krlaws2
    krlaws2 Posts: 47
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    Couch to 5K is great but it's for someone who really can't run at all to start. If you can already run a mile or so, then I would google Hal Higdon's 5K training for novice.

    Thanks for posting this question and for the tip to this training program. I am already running a mile and the couch to 5K was like going backwards. The Hal Higdon plan looks really doable for me. Thanks!
  • rlf58
    rlf58 Posts: 47 Member
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    I started walking the course. After a week or so I started jogging/ walking. I would set little goals for myself. For example, I would jog for a little while, and when I started to feel tired I would say, "okay you can make it to the next street sign", or "light pole" something within sight but far enough away to really push myself. Then I would walk a little while and start jogging again. It took me 6 weeks doing it that way before I could run the entire course.
  • PeachyKeene
    PeachyKeene Posts: 1,645 Member
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    Yeap couch to 5k. If you don't have the app on your phone, you can get the free podcast from www.c25k.com. Just scroll down to podcast and the first 2 I know have music. I love them and have used them up to my 7th week. But now that I don't do the running intervals anymore and just do a straight 25 minute runs I just listen to my music. And keep an eye on the time. But, these podcast tell you when to run and when to walk.

    ETA: I was already running when I started this program so I skipped a head a couple of weeks. But, if you are already running some you can start from the beginning and use it to increase your speed.
  • ShaeDetermined
    ShaeDetermined Posts: 1,525 Member
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    i know many people who have used the couch to 5k, and of those only 2 were unable to complete it.

    (I don't count myself in those stats! i was too bored with it, so i did it on my own.)

    When i started I couldn't run beyond 7min.
    So i started with 7min, and would run for 7, walk for 5. repeat for as long as i was working out . I made sure I got in atleast 3 runs per week, and added a minute and a half of running each week for 2weeks, then i was at 10min straight.
    (so by week 3 each time I ran it would be: would run for 10, walk for 5, run for 10 walk for 5, run for 10....)

    At that point I was able to add 3 minutes each week.

    Once I hit the 20min mark I knew it was just a matter of pushing myself. and so thats what I did.

    Good luck!
  • Karlirosem
    Karlirosem Posts: 73 Member
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    I googled the couch to 5k and I am going to do it with a friend! Thank you for all of the extremely helpful info!
  • k8edge
    k8edge Posts: 380
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    Google "Couch to 5k"

    If you have never ran before this is a great program to get your started!

    GOOD LUCK!

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