Never ran a 5k, but want to run in Oct! Help!

sullivann · March 2012

I have never really ran anything close to 3 miles (consecutively) before, my best mile time is about 12 minutes, BUT I want to run/jog and finish a 5k by the end of this year.

What is the best way to get myself there?

Any help is appreciated.

wombat94 · March 2012

Do a google search (or even a search here on the MFP boards) for "Couch 2 5K" - it is a great program designed to get you from being a non-runner to being able to complete a 5K run in about 9 weeks of 3x a week training runs.

I'm just about to start week 6 and I can't believe the progress that I've made.

My first 5K race is in 2 weeks and even though I won't have finished the whole program by then, I think I'll be able to run the whole thing.

Ted

sloew · March 2012

C25k is a great program, I hated running before I started it! Now I'm working on a 1/2 marathon! I enjoy running now! You have plenty of time!

mdj1501 · March 2012

I have also looked up the Couch to 5k, I haven't started this yet, but it sounds easy to follow and makes sense. Good luck!

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FairyElephant1975 · March 2012

As everyone suggests a couch to 5K training plan is probably the best way, slow and steady. Now to October is plenty of time for you to prepare both mentally and physically. If things don't go as planned on your run/walks, don't beat yourself up, just try again next time, we all have off days no matter what distance we're aiming for! Remember the hardest thing is actually starting your run, once you are out of the door even if you only do 1/4 mile, it's still further than doing nothing :O))

gmpearson · March 2012

I agree with the Couch to 5K being a great starting point to get ready for a 5K. The premise of the program is to start you out with a combo of running and walking little distances at a time. As you start to build endurance, you gradually increase to the point where you are running longer distance and not walking at all.

October is plenty of time to get ready for a 5K. Most C25K programs are 12 weeks in nature (3 months). You might even want to test your ability on a 5K race sooner than Oct, and then determine what your personal record (PR) is. Then for your Oct race, you can keep training and even work on speed through intervals and strength training, and try to beat your PR at the Oct 5K.

Best of luck!!!

OngaFish · March 2012

Try this site.

Hal is very good.

http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

miami_mimi · March 2012

http://www.coolrunning.com/engine/2/2_3/181.shtml

couch to 5K!!!! good luck

hiker282 · March 2012

I'll call my good friend Google and have him hook you up with some C25K action. The best way to be able to run in Oct, is to start doing it now. Lots of time to train up!

AmyRhubarb · March 2012

Yep, C25K is awesome. I'm on Week 5, Day 3 today & am amazed at my progress. Check it out online, find a phone app if you have a smart phone and go for it!

SuzyQq02 · March 2012

I just re-started Couch 2 5k this week! (I had done it once before, but got hurt in an unrelated way in the middle and couldn't finish.) I'm aiming for a 5k near Memorial Day weekend, so I'm on a bit faster timeline than you. ;-) You could definitely do one in October following the program.