Training for 5k Question
dee74
Posts: 62 Member
I have a question regarding training for a 5k. I will start by saying I have never tried running. I am in good shape fitness wise and have a great neighborhood for running. The loop is 3.4 miles so a little longer then a 5K. I can easily walk this distance and it is a good mix of hilly and almost flat. The training programs I see all assume you are a couch potato first. Any suggestions for where I am at. Should I just jog as much as I can and walk the entire thing everytime or should I go longer distances each time and just push the jog/run longer each time? Any advice is appreciated.
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i don't have much to add in but want to congratulate you on your awesome weight loss!!0
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You may want to follow the Couch to 5K or even Run Your Butt Off - just a couple of weeks into the program.
I didn't follow either, though, and did what you mentioned - just run a bit, then walk a bit, then run, etc. I extended my running and shortened my walking until I could do a mile without stopping, then just kept going.0 -
you can always google 5k training plans..and some have a choice of beginner, intermediate and advanced. Jeff Galloway has superb training schedules! His training helped me run my first half marathon! and im currently using his 10k schedule. good luck!
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Oh, the other thing I HIGHLY recommend is to make sure you have proper shoes for YOUR feet/stride. The correct shoes will save you a lot of pain in your feet, ankles, knees, and back.0
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I'd recommend starting off with some interval training. Jog for ten minutes, walk for five, jog for ten and repeat (or something like that). Start off as slowly as you can with the jogging. If you feel you can go more slowly, do so. Aim to get around the course jogging non stop before you work on your speed.
Couch to 5 k is a good system, and google will find it for you easily. If you're not a couch potato at the moment, start at around week 4 or 5. Happy jogging!0 -
I used to walk, assuming my knees just couldn't handle the run. Then one day I decided what the hell, and started running. I never had any real knee issues, and I never looked back. My advice would be to start with what you're comfortable with. Start at a jog and listen to the cues your body gives you. If there's pain, stop. If it's an issue with breathing then you can work through that. Good luck!0
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That's why I had a problem with any training programs too. I was in decent shape so jogging for 30 seconds was easy for me. What I did was I would set markers like at this intersection I would stop walk for a block then run again until this spot. I would slowly increase the time I spent running it and less walking. If I got to a spot where it was time to walk and I still was ok with running I would keep going.0
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Hello,
I was in a similar situation as yourself and just followed the couch-5K program. It really works and only takes 9 weeks to complete. I was in pretty decent shape before I started, however, running more difficult for me for some reason, and this program really taught me to run! Good Luck!0 -
Definitely couch to 5k...it really works. i completed the program and have ran a 5k and a 4-mile run. i never thought that i would be able to run that far w/o stopping.
Good luck!0 -
interval training, look at the 10k stuff. I try to get up to 7 miles to train for the 5k.0
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I would suggest trying to do intervals. the first week, maybe 3 times a week run for a minute then walk 2 and repeat. If you get to the point where you can't run then just finish it off with a walk. Usually you start with shorter distances but if you can walk it then I would say its ok to do the loop. Then each week increase the run 30 seconds to a minute. I have found that for me running long distances that a 4 minute run and a 1 minute walk works, but my 4 minute run I push myself harder each time and it's helped increase my speed overall. Just take it easy, listen to your body, if you feel like you need to walk longer then do it, if you can run longer then do it. But overall I say push yourself but enjoy your run each time.0
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i started training at the gym first before land....my journey
started running at a speed of 8.5 for 5 mins walk for 1 and continued like that till 5k was done
then increased to
started runing 9.0 for 7 mins and walk for one thill 5k completed
that was nearly two months ago and now i run 9.5 -10.5 for 6k 3times a week.
if this is in aid of charity- dont get yourelf to uptight with times and speeds as from experience you can never run your fastest due to the amount to people there. - it would be a slow jog/ fast walk relistically.
good luck! hope this helps
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Start with one of the training plans and see how you're doing in a couple weeks. I started with c25k, by the time I got through with week 3 I decided it wasn't moving fast enough for me and I just started running on my own, setting up my own goals.
Runner's world also has a Smart Coach program (which I use) and it allows you to put in goal races, how many miles you want to run in a week and a baseline time/result and it will poop out a training program for you. FWIW, your training plan will likely include runs longer than the 3.4 mile loop of your community (LSD's were the key to my improved performance), depending on how many miles you want in a week. You'll be starting out at the 3-mile range for those, but don't be surprised if you're up around 6 or 7, even if you're training for "just" a 5K (as an example, my current 5K plan has my weekend LSD's at 9 miles).0 -
start where you feel comfortable, but don't do too much, too soon. Many people are in decent shape, but can still injure themselves when beginning running. Running follows the rules of 10, one of which is don't increase your mileage more than 10% per week. You still may want to follow a structured program, maybe just start at the point where you are running a mile without stopping, if that is what is easy for you at this point. Good luck!0
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That's why I had a problem with any training programs too. I was in decent shape so jogging for 30 seconds was easy for me. What I did was I would set markers like at this intersection I would stop walk for a block then run again until this spot. I would slowly increase the time I spent running it and less walking. If I got to a spot where it was time to walk and I still was ok with running I would keep going.
good advice and realistic
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The C25K plan may help you transition into a "high impact" activity. Joint and shin injury would be the only real concerns as you start to run.0
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i don't have much to add in but want to congratulate you on your awesome weight loss!!
Thank you.0 -
I just ran my first 5k last Friday and did it in 28:25 mins. I'm in the Air Force and have to run at least 1.5 miles every 6 months for my test. I didn't really train too much on the 5k, but all I did ws I would run my first 1.5 miles like I was testing for my test. Then the on the 7th and 8th lap, I jogged a little slower than running to regain my breath. on the last 4 laps, I started jogging faster until by the last lap, I was almost as fast as I was when I started running the full run. I just pushed myself.
All the laps I would hope you know I was talking about a regulation sized outside track. Also, the treadmil helps sometimes so that you can set a speed and get used to seeing and feeling how fast you would have to run to get a time that you were happy with. I really hope that helped. I know it helped me.0 -
OK I am reading a lot of interval training suggestions and C25K so I may start there. I am a big believer in not doing too much too soon, I like to avoid injury and pain. Many of these plans have time intervals. What did you find was a good way to keep track of you time you jog//walk in the intervals?0
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Couch to 5k is great, but I've also heard that a great way to go about it is, "Run until you need to walk, walk until you're ready to run again."
Edited to add: When I first did C25K, I used the treadmill, so the time was right in front of me. I did it again recently as a way of easing back into running after a stress fracture, and while I started on the treadmill, by week three, I was outside again. I ran laps in the park by my house, and would just go by distance instead of time. You can plot out your route on Runkeeper or MapMyRun, too, and remember different landmarks. IE, Run to the house with the St. Bernard, then walk to the one with the funky mailbox, then run to the one who still has their Christmas lights on the porch, then walk to the one where my BFF from grammar school lived...0 -
Start the C25K or just start with intervals on your own (walk:run). Start with a (3:1) ratio and every week, increase your running by 30 seconds and decrease your walking by 30 seconds. Aim for a 30 minute workout and include a 5 minute warm-up and cooldown.The goal is to run 30 minutes without stopping, no matter how fast or slow you go. Be sure to check out Runnersworld.com for proper stretched. Get fitted for correct shoes.
I ran my first 5k on week 4 of C25K and finished in 41:03. I did my 6th 5k this past Saturday and finished at 32:49.0 -
Jeff Galloway is a preacher/believer of running injury free.
http://www.jeffgalloway.com/training/5k.html
It was a great start for me and it used the run/walk method which can help you with your distance. I'm sure any running program is great!0 -
interval training. Job for 5-10 minutes and then walk for 2 -5 minutes and repeat. Add time to your joging time as you see yourself getting better until you can job the whole thing. I also suggest working up to going a distance further then the distance you will be doing in your event the week before so there is not question that you can not make it. so push yourself to be able to go 5 miles the week before the event.0
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OK I am reading a lot of interval training suggestions and C25K so I may start there. I am a big believer in not doing too much too soon, I like to avoid injury and pain. Many of these plans have time intervals. What did you find was a good way to keep track of you time you jog//walk in the intervals?
Steve Boyette has a podcast series called PodRunner (once a week updated music which is pretty much just trance beats and good to run to). He also has a set of mixes that are specifically timed to go with the C25K workouts, aptly named PodRunner: Intervals. You can download them all for free here: http://www.djsteveboy.com/1day25k.html
The Intervals mixes give you a timed audio cue whenever it's time to speed up or slow down, so it takes all the guess work out of it.
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If you get a GPS watch, most of the nicer models will allow you to program your own intervals and tell you when to slow down or speed up. The nicer Garmins do it, I'll assume the Polar models do as well.0 -
OK I am reading a lot of interval training suggestions and C25K so I may start there. I am a big believer in not doing too much too soon, I like to avoid injury and pain. Many of these plans have time intervals. What did you find was a good way to keep track of you time you jog//walk in the intervals?
I started running outside, so I used blocks. Walk two, run two, repeat. Work up to run four, walk two. Then see if you can do a mile straight...0 -
I am definitely not a couch potato (I take my boys on 7.5 mile walks fairly regularly, and shorter walks of 2 to 4.5 miles more often, I can get on my stationary bike for 25-30 miles, I go 70 minutes on the gym elliptical, etc...). I just started couch to 5k, and honestly, I wouldn't have wanted to try any more running than it had me doing. I'm going to follow the program...
I got the app for my ipod. I put music on, and when it says run, I run. When it says walk, I walk...0 -
I didn't follow either, though, and did what you mentioned - just run a bit, then walk a bit, then run, etc. I extended my running and shortened my walking until I could do a mile without stopping, then just kept going.
I did the same. I can now run up to 5 miles continuously through my subdivision.0 -
Because running is such a high impact sport even though you're already in decent shape my advice would be don't push yourself too hard right off the bat! I know you already said you are a big believer in not doing too much too soon so that's great.
When I started running a lot of people said to just run until you need to walk then walk until you can run again. My issue with this was that you get tired when you start out running so I would run and then think wow I'm getting kinda sore so I'd stop and walk...and walk...and walk...and then decide that maybe I should run a little more. So instead I worked out time intervals.
Your first run you don't want to push it so I suggest run for 30 seconds, walk for 1 minute.
Then gradually increase:
Run 1 minute, walk 1 minute
Run 2 minutes, walk 1 minute
Run 3 minutes, walk 1 minute...
....Run 10 minutes, walk 1 minute (you get the picture)
Once you can run for ten minutes it's easier to then decide where you want to take your training, for example you can set distance goals. Even if you can run long distances it's best to do a combination of short runs and long runs throughout the week.
This is the plan I followed and it worked awesome for me so I hope it can help someone else out too!!0 -
I was a complete non-runner before I took it up. I had little patience for the Couch to 5K program so I just ran until I was tired then walked. I actually ran for 19 minutes the very first time I tried. If you're already in good cardiovascular shape, you'll likely be able to run longer than the C25K program 'permits'.0
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OK I wanted to share my first few days of training and I would like some input or suggestions for improvement. Things are going well and my legs feel good I just want to be careful to avoid strain, stress, shin splints, etc. I am not even close to pushing it. At this point I could probably run most of the first mile without intervals but I am taking the advice of my running frineds and starting out with the intervals. All running is outside I do not have a treadmill. As I said any suggestions are welcome I am hoping to run a 5K on June 16.
Thurs 3/22 1.50 Miles in 17:11 I ran for 1 minute and walked for 30 seconds the entire time.
Fri 3/23 Rest
Saturday 3/24 1.50 miles in 15:58, I ran for 2 minutes and then walked 30 seconds and then ran 90 seconds and walked for 30 seconds for the remainder of the run.
Sunday 3/25 Walked 1.8 miles
Monday 3/26 1.80 miles in 20:43, I ran for 2 minutes and then walked 30 seconds and then ran 90 seconds and walked for 30 seconds for the remainder of the run except for a 2 min 30 sec run at the end
POSSIBLE FUTURE SCHEDULE
Tuesday 3/27 Wlak 2.0 miles
Weds 3/28 Run 2.0 miles Run 2 minutes walk 30 seconds
Thurs 3/29 Walk 2.0 Miles
Fri 3/30 Run 2.0 miles, run 2 minutes walk 30 seconds
Sat 3/31 Run 2.0 or more miles run 2 minutes walk 30 seconds.0
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