My First 5k Run

  • Thomas757

    Posts: 260

    Jun 30, 2010 7:45 PM GMT
    The Phoenix AIDS Walk has a 5k run this year and I opted to register as a runner. I know it's not a big run (what like 2.6 miles) but i've never ran more than a 1.25 miles way back when I was in the Air Force, so I'm a bit intimidated. The run is on October 3rd. Any advice on training routines that will keep me from turning blue in the face and collapsing from exhaustion?
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    Jun 30, 2010 9:01 PM GMT
    TSF757 saidThe Phoenix AIDS Walk has a 5k run this year and I opted to register as a runner. I know it's not a big run (what like 2.6 miles) but i've never ran more than a 1.25 miles way back when I was in the Air Force, so I'm a bit intimidated. The run is on October 3rd. Any advice on training routines that will keep me from turning blue in the face and collapsing from exhaustion?


    5K is 3.107 miles.

    You have a ton of time. What's your goal---racing, or just finishing the distance? Either goal is fine, but we can give advice based on what you want to accomplish.
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    Jun 30, 2010 9:09 PM GMT
    You'll be fine. I just ran my first a few weeks ago. I never run, not even on the treadmill. I stopped to walk a couple times, though, just because it was a bit overwhelming.

    Good luck!
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    Jun 30, 2010 9:36 PM GMT
    You have a lot of time to train for it - and you're going to do GREAT. You should do the Couch to 5K training program online (it's at http://www.coolrunning.com/engine/2/2_3/181.shtml) - that should give you the plan to get up and get running.

    Best of luck - make sure you keep us updated on your progress!
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    Jun 30, 2010 9:37 PM GMT
    Briefs29 saidYou have a lot of time to train for it - and you're going to do GREAT. You should do the Couch to 5K training program online (it's at http://www.coolrunning.com/engine/2/2_3/181.shtml) - that should give you the plan to get up and get running.

    Best of luck - make sure you keep us updated on your progress!



    That's a good suggestion. icon_smile.gif

    TSF757, if you check back with us after you have this training plan under way we can offer more input.
  • Thomas757

    Posts: 260

    Jun 30, 2010 10:00 PM GMT
    ok...so my estimate is of 5k was wrong. I could've googled the conversion, but i was lazy. The run does have a race aspect to it, but as it's my first one i think my goal is more just to go the distance. I will definately check out the training program. I appreciate it guys. I will keep posted on my progress.
    Thanks alot.
  • FriscoJansen

    Posts: 2552

    Jun 30, 2010 11:47 PM GMT
    Awesome, well you have plenty of time. Just enough actually to get your endurance up. So start nowicon_smile.gif if you haven't already. How I first got conditioned in the very beginning is that I had a specific time (4:30am) and (10:30pm) each and every day to where I stopped what I was doing and I ran a mile down the road. I did it 6 days a week too, sometimes 7. The morning runs are the best and I recommend running outdoors too. It took me about a month and a half to get conditioned and to where people started saying I'm getting noticeably thinner, lol. My breathing was getting better as well which was the main thing.
    I'm sure you know a lot has to do with how you eat and drinking plenty of H2O. In order to have energy for your runs, so get to know your body well while you do your runs each day. It was an issue at times for me cause I don't really have an appetite. Sometimes I don't eat in a day but usually its once a day but at night. I don't know about your eating habits but I only ate when I was hungry which at times it of course affected my performance with lack of energy. I still had to push though.
    So this is all I did really, now I'm up to 6 miles a day. I don't incorporate time & speed in my runs cause I do it to stay healthy. So I'm sure you'll know to add it at some point in your training.
    So just be dedicated to a good routine and you will no doubt get better. Get to know your body and what it needs to perform at its best. I wouldn't do the sex thing either before your race, lol. You'll need that extra dose of energy. Good luck!
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    Jul 10, 2010 11:32 PM GMT
    5k really isn't that far in the grand scheme of things and should only take about an hour tops and that's with walking. I have just started running in May and did my first 5k a couple weeks ago (in about 25 minutes). What I have learned:
    1. Once you get past the first mile, it seems to get easier. Just keep running consistently.
    2. Don't run with a cotton shirt, it will get soaked with sweat and get all heavy and clingy on you. Dryfit wicking stuff is awesome.
    3. Keep your toenails cut really, really short--you'll only make that mistake once, trust me.
    4. Get quality, well fitting shoes--paying special attention to any spots that rub on the top of your foot or toes.

    As for the race:
    1. Pace yourself.
    2. Stay hydrated

    I'm training for a marathon at the end of September and have run/walked 13.3 miles--my farthest distance and did a consistent run/jog of 11 miles. The more you do it the easier it gets to run. If you run outside on a road, make sure that you balance running on the left and right shoulder so you don't screw up your hips.
    Good luck with your run.