Running a 5K

Go to www.coolrunning.com They have a program on their site that is "from couch to 5k in 12 weeks". I have never been a runner but wanted to be and I did this program. It worked really well.

Hi A.,

I too am training to run a 5K and after just having a baby it's a challenge. A trainer I spoke with gave me a great tip. Start out by running 5 minutes, then walking 5 minutes, then run 4 min, walk 4 min, run 3 min, walk 3 min, all the way down to 1 min walk, 1 min run. Depending on your fitness level you can start at 4 min or 3 min. In no time you'll be able to run a mile without stopping. It makes the running tolerable with recovery in between.

Good luck!

If you are a beginning runner, the best way to train is to a gradual run/walk program. Start out on the first day running 3 minutes, walking 1. Repeat this for a week. Second week, run 4 minutes, walk 1. You can do this until you are confident you can run 3.2 miles consistently. I have done the training programs with the Running Room as well. They have learn to run classes, 5K training classes, etc. Good luck!!

Congratulations. I'm in the same boat. My sister challenged me to a 5K in June. I'm on week 3 of my training. I have never ran before. I am using a program my sister emailed me: http://www.coolrunning.com/engine/2/2_3/181.shtml
I hope it helps you.

I ran my first 5k last year and it was a wonderful accomplishment! (I'm 34 and work out sporadically.) I followed this program to a tee "Couch Potato to 5k" which takes 3 months and moves you gradually. Loved it, it's from a runner's magazine. You can take the program slower if you have the time (2 weeks per instead of 1 before increasing levels) but it's a wonderful start. Have fun!
http://www.coolrunning.com/engine/2/2_3/181.shtml

I guess you just gotta do it. I wasn't a runner either, but I ran outside every day and eventually I got to the point where I was probably running a 5k non stop.

I would recommend getting outside whenever you can. It's much more interesting and you can vary your path so you see different things each time. Also, it's fun to run in the woods or on grass. It's softer and it also helps you build stronger muscles. Have fun!

Go on the internet and look up training for a 5k run. I currently found an 8 week program to get me trained to run a 5k. I am in my 3rd week of it and it has been pretty easy. I am registered to run a 5k April 11th and the training will take me up to a few days before race day. I am a beginner runner and this 8 week training is easy to do and follow. Hope this helps.

-A. (mom of 3 young kids 5, 4 and 2 years old)

I took a running class with the Running Room (there is one in Uptown Mpls, and I think there are a few more in the twin cities) and it was great.

Even if you can't do a class with them, their method really works. You break it down into small pieces.

First you go out three-four times in a week walking for 2 min, then running for 1 min, and you repeat several times. The next week you walk for 1, run for 1. The next week you walk for 1, run for two. Etc. You want to be out running/walking for thirty minutes or so every time. Eventually you'll be running 10 min. and walking 1, and you can stick with that. It's a form of interval training, it's good for your heart, and it helps you to keep going.

Good luck!

I have been running for about five years, also 27 y.o. Here are a few tips: 1) Try going for a run 4-5 days a week with all but one run a mile, the other run push yourself to go five minute longer each week to build endurance. 2) Don't worry about going fast. You can go at a walkers pace at first, just use runners form to work the right muscles. 3) Plan to have something specific to think about, it makes the time go faster. Soon your endurance will build and you can run a little further and faster during each of your runs. Good luck!

www.runnersworld.com is another great source - even a video clip regarding how to tie shoes correctly :)

I've never been a runner either, and my best friend just challenged me to the 5K in Grandma's marathon. A friend sent me a plan of running that started at run 1 minute, walk 1 minute, 3x. It was great; the one my friend sent me (she ran for 10 years through HS and college) started at 2 minutes, and that just wasn't going to happen. Also--for me, I found it was a lot easier to work on TIME running rather than distance--I'm decidedly a sprinter, adn getting there FAST has always been my style--you can't do that for distance!

Have good running shoes. It's a must. I hear that you will have more endurance if you run for 4 minutes and jog for 1 minute throughout your entire race. If you don't want to do this for the entire race, you can start by training this way, and work your way up to the 5K in it's entirety. My sister in law suggested this method and said it's common to give people endurance, and she has done several runs/races.

Go to the "Cool Running" website and click the link to their "Couch-to-5k" program. You don't have to buy it,though they do offer a version that you can purchase, but the free one is outlined in a nice simple chart form that will have you gradually training to run 3 miles (5K is 3.2) in 9 weeks. Good luck!

Oh yay A.! Good for you. I'm an avid runner and always excited for newbies. A 5K is no sweat - it may sound like a lot right now, but you have plenty of time to train. My favorite training plans have always been Hal Higdon's at http://www.halhigdon.com/ Once you're there, click on training programs, then 5K training. You'll find links for Novice, Intermediate, and Advanced. You'll see that the Novice program is very doable, but it does start out with a 1.5 mile run. If you want to start off even easier, go with a walk to run program like http://www.beginnertriathlete.com/Programs/conservative_p... - you have plenty of time before Oct. to get that one under your belt too!

Whatever you choose, you can do this. If you exercise on a regular basis, running will simply be a new challenge. Just remember to start off slow and don't get mad at yourself if you can't go as far as you want to at first. It takes time, but with consistent training, you won't believe what you're capable of!

Good luck,
Amy K

I'd say the best thing to do is to start added running to your work out routine. You'll be amazed how hard it is in the beginning even if you work out on a regular basis. But, you have plenty of time to get ready. Congrats on taking up the challenge.

I ran my first 5k last summer after training for only 4 weeks. I finished in the last 20% but hey, I finished right? I'm still running and will do my first 10k next month.

The best advice I received was to alternate running and walking and gradually eliminate the walking. There are lots of websites out there with similar training plans - this is one I used:
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you find you are ready and want to do a 5k sooner than October - Stillwater has a 5k during Lumberjack Days in late July. It's a scenic route and 95% of it is a gradual downhill slope. You can bring your jogging stroller too!

Good luck!

Tons of great advice from everyone already (some I'm going to use myself!). I have done several 5Ks and two sprint triathlons and the thing I didn't see mentioned was an MP3 player. This was key for me, I would tell myself I was going to run until the end of the next song or next three or whatever. Distraction is key for me! It's best not to use an MP3 player when running outside on the road for safety reasons, but a track or treadmill is fine, and possibly the actual race day (check with the organizers, some allow them, some don't). Good luck!!!

I was never much of a runner either, a mile here or there, but that was about it. A few years ago my brother convinced me to complete a mini-triathlon, and after 2 of those, and decided to run my first 1/2 marathon last year! Training and preparing for the run was one of the best things I've ever done, my body felt better than ever, and I just loved the feeling of accomplishing my goal. I would recommend upping your running by a small incriment each week, until you can run the 3.2 miles. I'd also recommend that once per week you do a speed training run where you run for 2 minutes at your regular pace and then run as fast as you can for 30 seconds to one minute, then repeat for the duration of your run. This will really improve your speed and help you to reach your distance. I'd also recommend that you continue with your strength training, including squats, lunges, and other work for your legs a couple of times each week. This will really help your legs to gain the strength they need to run the distance. If possible, try to run the course or an area similar sometime before your run so that you can become familiar with it - this way on race day you will know what you're doing and what the course is like. Good luck - I'm sure you'll do great, and who knows, maybe you'll like to run more in the future!