I just started running in December, and am thinking of doing a 5K with some friends in the spring. I've only been running on a treadmill, and had a really hard time the one time I tried running outside. Are there experienced runners out there that could suggest how I go about getting ready for a 5K? I'm really low stamina right now...doing 2miles in just under 1/2 hour on the treadmill.
Thanks! I did sign up for the Couch-to-5K program, and while I've sort of abandoned the schedule (I was already a little beyond it, so instead I'm just integrating the interval principles to my running), I LOVE being connected to others who share this (new for me) hobby. The tips the website provides have been great, and it's helpful to have a resource.
http://www.coolrunning.com/engine/2/2_3/181.shtml
Cool Running is one of the best training websites out there for ALL runners, from true beginners to masters.
The link I provided is for the couch-to-5K program. It's awesome and will not be overwhelming for you whatsoever.
You are almost there! My husband is a big runner and he introduced me to running and then convinced me to start running races with him. Since then (9 years ago) I have run countless 5k's and 10k's and most recently, a half marathon. Honestly, don't stress over a 5k. If you can run 2 miles, you can easily run 1 more. My original 5k times were over 40 minutes which is equivalent to your current pace. Also, there will be many walkers in the 5k so there is no pressure to compete. Just go out and have a great time - It is for fitness and charity. Once you do one, I bet you will get the bug to do more. Good luck!
Way to go! I'm also training for a 5K, which is odd because I've never been a runner. I found a great training program that is actually working wonderfully - it's C25K.com (couch to 5k) and it delivers!
Best of luck to you!
K.
The Running Room has classes that meet once a week to train for a 5K. They do a great job of breaking it down and getting you running a little more each week until you actually do the whole thing. Then you all go run a 5K together, which is really fun. There's one or two in Minneapolis, but I think they've got stores in the suburbs, too.
Hi S.! You can download "Couch to 5k" on iTunes for FREE! I can't wait for the ice to melt so I can get out there and attempt running. :)
From Couch to 5k - many of my friends swear by the program.
I think everyone had GREAT advice for you. Just remember, it's a personal goal for you to complete so just do your best & finish. As you progress, then start training a little harder. I ran my 1st half marathon last April & my goal was under 2hrs & that's what I did. Well, my main goal was to finish, under 2 was my 2nd goal. I think running outside is harder then on a treadmill so if you can, try to run outside as much as you can. Keep up the great work, you can do it!!! I
This might be starting a little low for you, but this is a link to what my husband and I did to get our butts moving. It's from the ESPN website:
There are a lot of running groups around. My friend runs with TNT (I think that's what it's called) they run for cancer. I'm sure you could find a running group in your area if you looked on meetup.com. Good luck and Good for you for running.
The Couch to K worked for me too. It breaks it down so simply in easy to obtain goals that you can feel proud to reach. I also suggest that you buy shoes from a running shoe store and spend at least $80 (prob more like $100) if you haven't already. Running outside is more difficult because of the harder surfaces. There is more resistance, and this may cause you to tire more quickly.
I just started the cool running couch to 5 K program. Totally great!
I'm training for a 5k end of March and a half beginning May. I started at 2 miles. Get a sheet, write your goals on paper and stick to it. Make them reasonable goals. I have a check mark on when I achieve 3 miles, 4 miles, etc. on my fridge to motivate me. What I do...
X-train Day 1, Interval Run Day 2, X-train Day 3, Run Day 4, X-train Day 5, Day 6 rest, Day 7 - run outside. Interval Run = run 10 min at one pace, then walk 5 minutes, run 10 minutes 2 paces higher, walk 5 min, run 10 minutes 2 paces higher than before, walk 5 min. X-train = weights, bike, elliptical,or just walking. If you don't make your goal or need to take an extra day off in-between, then do it and just pick up where you left off. Eat well and good luck! Don't worry about time, but stamina.
Have you tried the Couch to 5K? Google it...I tried it but then found out I was pregnant and stopped.
Just keep running! The more you run, the better you'll get! On one or two of your treadmill runs during the week, set it to "random" or "hills" in order to simulate outdoor conditions. You may be slower, but that's okay - it's a good challenge. Run outside as often as possible. Make sure to include one run each week that is a little longer than your other two - this is your "long run." That run will help you increase your stamina and allow you to run longer and longer each week. Find a good training plan online, as plans are easier to stick to than just running here and there. A 5K is really a piece of cake once you're able to run 2 miles.
Good luck!!
Amy K
(training for my fourth marathon in Chicago 2010!)
check this website out...It helped us! Simple and really works! Good luck
http://www.coolrunning.com/engine/2/2_3/181.shtml
