My first 5k?
SquishyFairy
Posts: 119 Member
For my sister-in-law's birthday at the end of October, she asked us all to sign up for a 5k Superhero Fun Run/Walk.
All the little nieces and nephews are going along, so I was going to walk in the back with the kiddos because I abhor running, but I really feel like I should start training for the possibility of actually running this thing.
What do you guys think? I've got about a month. Can I make it happen?
All the little nieces and nephews are going along, so I was going to walk in the back with the kiddos because I abhor running, but I really feel like I should start training for the possibility of actually running this thing.
What do you guys think? I've got about a month. Can I make it happen?
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Replies
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train and do the best you can - you might enjoy it and want to more from there. Anything is better than nothing
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SpirituallyBlonde wrote: »train and do the best you can - you might enjoy it and want to more from there. Anything is better than nothing
Sound advice. Any tips? I've been trying to make myself a runner for ages but I just can't enjoy it! I'll take any and all pro advice.
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How far can you run today? Have you done any running lately?
Assuming you are starting with fairly low run fitness today, you could certainly do a bit of training to build up some run capacity and use a run/walk strategy on Race Day to complete the distance. I think its a great idea to try it. Most people really enjoy the race day atmosphere and experience.1 -
What's your fitness level, and how much running have you been doing up till now? Unless you have already been running, and are currently at 1.5 - 2 miles, I wouldn't 'run' it. That isn't to say you can't walk it, or even walk/run parts of the thing...but trying to get up to a full 3 miles in a month could cause some injuries. If you really want to do it, perhaps start at a mile SLOW jog/mid to fast walk now, and work your way up over the next month and see where you are at. Here is a beginning running plan - http://www.wikihow.com/Sample/Running-Plan-for-Beginners0
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How far can you run today? Have you done any running lately?
Assuming you are starting with fairly low run fitness today, you could certainly do a bit of training to build up some run capacity and use a run/walk strategy on Race Day to complete the distance. I think its a great idea to try it. Most people really enjoy the race day atmosphere and experience.
I haven't been running lately. Every time I try to jump into running after not having run for a while, I'm good for about 2 miles before I feel like I'm about to die.
So I'd say I can probably do 2 miles but definitely no more than that. Any tips for getting myself in shape for a 5k in about a month?0 -
BTW...as with starting any exercise plan, be sure to get some input from your medical provider first1
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What's your fitness level, and how much running have you been doing up till now? Unless you have already been running, and are currently at 1.5 - 2 miles, I wouldn't 'run' it. That isn't to say you can't walk it, or even walk/run parts of the thing...but trying to get up to a full 3 miles in a month could cause some injuries. If you really want to do it, perhaps start at a mile SLOW jog/mid to fast walk now, and work your way up over the next month and see where you are at. Here is a beginning running plan - http://www.wikihow.com/Sample/Running-Plan-for-BeginnersBTW...as with starting any exercise plan, be sure to get some input from your medical provider first
Of course! I appreciate the input. I can typically go about 2 miles when I haven't been running for a while. I'm not a runner by any means but I do like to keep active so I can usually whip 2 miles out of my *kitten*, haha.
With the blessings and good will of my physician, do you think it would be a reasonable goal for me? I'll definitely visit that website, thank you!0 -
SquishyFairy wrote: »How far can you run today? Have you done any running lately?
Assuming you are starting with fairly low run fitness today, you could certainly do a bit of training to build up some run capacity and use a run/walk strategy on Race Day to complete the distance. I think its a great idea to try it. Most people really enjoy the race day atmosphere and experience.
I haven't been running lately. Every time I try to jump into running after not having run for a while, I'm good for about 2 miles before I feel like I'm about to die.
So I'd say I can probably do 2 miles but definitely no more than that. Any tips for getting myself in shape for a 5k in about a month?
So, assuming you're goal is to complete, not compete in the race, I'd make a couple simple suggestions. First, set up a realistic "training plan" that starts with modest volume and frequency. The goal is to build up some endurance without becoming injured. If you go too hard, or build volume too quickly, your risk of injury goes way up. A good basic plan might be to run 3 days the first week, leaving a day in between each run to recover.
Secondly, when you run, you should be running at a "conversational pace". That means that as you run, you should be able to recite your name and address without gasping for breath. If you can't do this, SLOW DOWN. In a month, you are ONLY trying to build up endurance to run the 3.1 miles, not become a speed demon!
Finally, increase your mileage slowly, say not more than 10% each week. So if you "die" at two miles, then maybe you do something like this for your 3 runs: Monday: EASY 1.5 mile run Wednesday: EASY 1.5 mile run Friday: Easy 2 mile run. Second week, keep the Mon/Wed runs at 1.5 miles, but increase the long run to 2.5 miles if you feel good. If not, keep it at 2 miles. If these numbers are too aggressive, cut back to start. By doing this, you'll put in 10-12 training sessions and that should set you up to make a good effort on race day.
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SquishyFairy wrote: »How far can you run today? Have you done any running lately?
Assuming you are starting with fairly low run fitness today, you could certainly do a bit of training to build up some run capacity and use a run/walk strategy on Race Day to complete the distance. I think its a great idea to try it. Most people really enjoy the race day atmosphere and experience.
I haven't been running lately. Every time I try to jump into running after not having run for a while, I'm good for about 2 miles before I feel like I'm about to die.
So I'd say I can probably do 2 miles but definitely no more than that. Any tips for getting myself in shape for a 5k in about a month?
So, assuming you're goal is to complete, not compete in the race, I'd make a couple simple suggestions. First, set up a realistic "training plan" that starts with modest volume and frequency. The goal is to build up some endurance without becoming injured. If you go too hard, or build volume too quickly, your risk of injury goes way up. A good basic plan might be to run 3 days the first week, leaving a day in between each run to recover.
Secondly, when you run, you should be running at a "conversational pace". That means that as you run, you should be able to recite your name and address without gasping for breath. If you can't do this, SLOW DOWN. In a month, you are ONLY trying to build up endurance to run the 3.1 miles, not become a speed demon!
Finally, increase your mileage slowly, say not more than 10% each week. So if you "die" at two miles, then maybe you do something like this for your 3 runs: Monday: EASY 1.5 mile run Wednesday: EASY 1.5 mile run Friday: Easy 2 mile run. Second week, keep the Mon/Wed runs at 1.5 miles, but increase the long run to 2.5 miles if you feel good. If not, keep it at 2 miles. If these numbers are too aggressive, cut back to start. By doing this, you'll put in 10-12 training sessions and that should set you up to make a good effort on race day.
This is so unbelievably helpful! Thank you!!
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Start with run/walk intervals of 3 min each for a total of 3 miles. Each time out, increase the running interval and/or decrease the walking interval by 15-30 sec. Run slow! Do this 3x week and see how far you get in a month. This is how I got back to running this summer after having done c25k last year and taken a 9 mo break over the winter.3
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I agree about getting out and covering 3 miles, three or four days a week. Walk a bit to warm up, then jog slowly for a couple of minutes, then walk until you feel recovered, then run a bit more. Keep going until you have covered the whole distance. You can run by time, using a couch to 5k app., or just by feeling. Keep the running pace slow and easy. But cover the whole distance. With time, you'll find it possible to go farther in your runs and you'll recover faster. On race day, you just continue to do this. Excitement may help you run farther, but don't be afraid to walk when you need to. You won't be alone. Just remember, the slower you run, the farther you'll be able to run.1
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Start with run/walk intervals of 3 min each for a total of 3 miles. Each time out, increase the running interval and/or decrease the walking interval by 15-30 sec. Run slow! Do this 3x week and see how far you get in a month. This is how I got back to running this summer after having done c25k last year and taken a 9 mo break over the winter.spiriteagle99 wrote: »I agree about getting out and covering 3 miles, three or four days a week. Walk a bit to warm up, then jog slowly for a couple of minutes, then walk until you feel recovered, then run a bit more. Keep going until you have covered the whole distance. You can run by time, using a couch to 5k app., or just by feeling. Keep the running pace slow and easy. But cover the whole distance. With time, you'll find it possible to go farther in your runs and you'll recover faster. On race day, you just continue to do this. Excitement may help you run farther, but don't be afraid to walk when you need to. You won't be alone. Just remember, the slower you run, the farther you'll be able to run.
These are both so helpful, thanks! I feel like I should be taking notes. 0 -
You absolutely can do it - no question! Training is important. Set a goal to finish; take a short walk, or jog a little, to get a sense of your pace. Enjoy the time with family. You'll feel good and have stories to talk about when you've finished.1
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If you can already do 2 miles, I think 1 more in a month is more than reasonable. C25k has you jumping from 2 miles to 3 in two weeks. Take a look at the plan and follow it from week 4 since you already have a base to build from and they will work you up somewhat gradually.3
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ashley52601 wrote: »If you can already do 2 miles, I think 1 more in a month is more than reasonable. C25k has you jumping from 2 miles to 3 in two weeks. Take a look at the plan and follow it from week 4 since you already have a base to build from and they will work you up somewhat gradually.TXEXrunner wrote: »You absolutely can do it - no question! Training is important. Set a goal to finish; take a short walk, or jog a little, to get a sense of your pace. Enjoy the time with family. You'll feel good and have stories to talk about when you've finished.
Thank you both for the advice! I'll start at week 4 and see how it goes.2 -
of course you can do it. A month isn't a tremendous amount of time but that is why a 5k is a nice target. I wouldn't give the same advice to someone wanting to do a half marathon.
Plus on the bright side, if you are feeling like you need to stop...you can! Nothing wrong with walking to get your wind back, and begin jogging again (or not) when you are up to it.
When I started I did the walk/jog thing for the first few times and eventually found I could do the entire 5k without stopping.
Most people, barring severely unfit, or injured can do a 5 km with reasonable expectations of time and a month of training.
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You can do it but there's absolutely no pressure. It'll likely be a Halloween run with more people there for fun than for serious running (most will probably be in costume). Worst case, run as much as you can but walk when you have to. That's the great thing about shorter races...you're always guaranteed to have just as many (if not more) people there just for the experience as you will have people there to actually run seriously.1
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If you want to try and run at least parts of this I'd suggest that you start training as soon as possible. Short slow running intervals (maybe a couple of minutes to start) with walking break in between. A month isn't really enough time to train to run the whole thing unless you're otherwise super fit (and even than it may be asking for an injury).
But if, as you say, you abhor running why not just walk it and have fun? I love running but I don't expect everyone else to and you'd probably be surprised by the number of walkers at events like this. It's all about doing what you enjoy!0 -
SquishyFairy wrote: »How far can you run today? Have you done any running lately?
Assuming you are starting with fairly low run fitness today, you could certainly do a bit of training to build up some run capacity and use a run/walk strategy on Race Day to complete the distance. I think its a great idea to try it. Most people really enjoy the race day atmosphere and experience.
I haven't been running lately. Every time I try to jump into running after not having run for a while, I'm good for about 2 miles before I feel like I'm about to die.
So I'd say I can probably do 2 miles but definitely no more than that. Any tips for getting myself in shape for a 5k in about a month?
I run 2 miles about 3 days during the week, then take about 2 days off and run 5k on Saturdays. It took me 3 months to work up to that. During the week 2 miles is all I have time for and if I try to push the times I am pretty worn out at the end. However, I do that run mid-way through a long workout during the week. On Saturdays I sleep in, eat a light breakfast, wait a couple hours, then go run the 5k at a leisurely pace. I'd say slow down when you're running, if you're dying at the end of 2 miles you likely are pushing too hard, or if you're running on hills, try somewhere flat for a while.
5k fun run/walks are just that, for fun, not racing. So sign up, have fun, and if you need to stop and walk a bit.. stop and walk a bit. I walked my first one, took me nearly an hour. It's no big deal. I started out by running 1 mile, then walking 1 mile 3 days a week, then I'd walk 5 miles on weekends. Over a period of about 3 months I worked up to running 2 miles 3 days a week, and running a 5k on weekends. On Sundays I'll generally walk 10k and do other cross training along the way. It takes time to work up endurance, if you find you need to walk at first, do it. You'll work up your endurance over time.
If you're in an extreme deficit that isn't going to help things. If you really want to run the 5k and keep your times lower, you probably should switch to maintenance calories and train often just remember to take days off to recover, running is hard on the body. A month just isn't much time if you have not been running already.1 -
Thank you all for the advice! I definitely intend to stop and walk when I need it, as I know it's just for fun, but I do like to push myself. If I only did what was easy and fun for me at all times, I don't think I'd be in a very good place. So yes, I abhor running, and yes, it's just for fun, but I'd still like to train to see if I can run most or all of it.0
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SquishyFairy wrote: »Of course! I appreciate the input. I can typically go about 2 miles when I haven't been running for a while. I'm not a runner by any means but I do like to keep active so I can usually whip 2 miles out of my *kitten*, haha. With the blessings and good will of my physician, do you think it would be a reasonable goal for me?
Absolutely, and given what you have said, I think you can run it. I have a lot of problem from the Marine Corps (ankles, knees, and back), so with me going from couch to 3 miles usually takes me 2-3 months....if not more, but most of that is forcing myself to go slow so I don't blow something out. I think for you, as long as you keep a slower pace, AND LISTEN TO YOUR BODY, you'll be fine.
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