5K Prep

  • swall1963

    Posts: 161

    Mar 10, 2010 10:28 PM GMT
    Hi guys! I am looking to improve my physical fitness and I have a goal of running a 5K in July. Does anyone know of a good training program? I need something for a beginner. I am not looking to win, just finish.
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    Mar 11, 2010 1:48 AM GMT
    The Couch to 5k program is pretty popular for beginners. Jeff Galloway also has some good books and training plans for beginning runners. Also see what your local running store has to offer.
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    Mar 12, 2010 7:44 PM GMT
    have you checked out the websites of various running magazines like
    Runner's World, Running , even Triathlete ..etc.

    they often post various programs geared to various levels.

    ex: http://www.runnersworld.com/channel/0,7119,s6-380-0-0-0,00.html
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    Mar 12, 2010 7:48 PM GMT
    I'm a big Hal Higdon fan--His training routines have worked well for me--

    Best of luck--

    http://www.halhigdon.com/#5-k
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    Mar 12, 2010 7:50 PM GMT
    I am friends with a lot of hulking computer nerds. The only thing they run are system diagnostics (ba doom ching). A lot of them have done the couch to 5K program and had success.
  • zakariahzol

    Posts: 2241

    Mar 21, 2010 8:08 AM GMT
    I was lke you. Just keep exercising and sign up for a 5k. Even now, sometimes I will finsh last. Yesterday, I run a 5k. Only 30 people run , in this heavy rain 5k. I finish last, but I have fun
  • Quill_Gordon

    Posts: 8

    Apr 12, 2010 4:35 AM GMT
    I'm doing the same thing, but am trying to better a time from 2 years ago when I ran this 5K race for the first time. I trained then on a 2 mile circuit that was up and down. Went around twice. So if I were you I would train to run 4 miles (on a surface similar to the race course) and you won't have a problem with 5K. Try to make one of your runs in a week a shorter distance but do intervals. By intervals I mean 3-6 times in the middle of your run, increase your speed for 30 sec (build up to 60 seconds), and then drop back to normal speed for 3 minutes (then maybe reduce to 2 or even 1 minunte). I say this because it's good basic aerobic training, but also, when you are in the race, you may have a tendency to run faster than your training pace, especially if there is a crowd and a narrow track--that is, you'll either get stuck behind trudging along or if you try to stay ahead of people way slower than you, you may end up with a crowd faster than you, and their pace will pull you along with it. This may cause you to fade too much before the finish and instead of passing the finish head high, you may feel defeated and spent. So prepare yourself by both learning to run faster, at least for 30-60 s at a time, AND by learning to control your pace and breathing. Also, practice good form always, and pay attention to flexibility (i.e., stretching). Done properly flexibility training will keep your muscles from getting progressively tighter as you prepare and less functional and prone to injury. If you have someone to give your legs and shoulders a massage or just a rub down, or up, that might also be nice... Also, if you start to feel like you wish you never started this, then take a rest! Good luck. It's a thrill to run a race and worth the effort you are putting into it, especially if it's the first time.

    . But
    swall1963 saidHi guys! I am looking to improve my physical fitness and I have a goal of running a 5K in July. Does anyone know of a good training program? I need something for a beginner. I am not looking to win, just finish.
  • Quill_Gordon

    Posts: 8

    Apr 15, 2010 6:34 PM GMT
    [quote][cite]Quill_Gordon said.... when I ran this 5K race for the first time.

    . But
    swall1963 saidHi guys! I am looking to improve my physical fitness and I have a goal of running a 5K in July. Does anyone know of a good training program? I need something for a beginner. I am not looking to win, just finish.
    [/quote]



    The only thing I'll back off on is the duration and frequency of the intervals--what I suggested might be too much. But otherwise, it's good advice from the experience I had. I "only wanted to finish" too, but things happened in the race. Flexibility--done correctly--and rest are things that will keep you training, and might help you avoid something that would end the training. If you strain an adductor, or develop plantar fasciitis, you're not even going start the race, let alone finish it. Right?

    From what I see, too, of the Couch to 5K (at least here: http://www.coolrunning.com/cgi-bin/moxiebin/bm_tools.cgi?print=181;s=2_3;site=1), it's full of intervals, only they are walk/jog or jog/walk intervals.

    John