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LEKSIPATSY Posts: 380
4/3/13 9:27 P

At my gym the treadmills have hills training programs. Highly recommend this during a run a week-it really raises your endurance. It keeps the run more interesting also.

JCWIAKALA Posts: 347
4/3/13 5:59 P

I would vary the incline on the treadmill more than just 1%. As I'm sure you've noticed from doing your outdoor runs, hills and wind resistance are two major reasons why people say running outside is "harder." 1% pretty much just factors in wind resistance. So I would vary my treadmill incline randomly between 1-5% throughout your workouts to help you prep. (5% being only for short durations.)

REGINA_PHALANGE SparkPoints: (17,296)
Fitness Minutes: (5,247)
Posts: 681
4/3/13 3:19 P

1. Definitely doable. Especially considering you're already running and you're training for 5k.
2. Do it! (I'm currently training for a 10k, but I'm running my first race, a 5k, a month before the 10k).
3. I've read that you should set your treadmill to 1% incline to account for hills. I think as long as you train on that, but do your long run outside once a week, you're fine- it's what I'm currently doing, and the outside runs aren't so difficult, especially considering that I cross train (on the elliptical) and strength train throughout the week.
4. I'm not so sure about bringing your dog. I can't imagine that it would be good for your pacing, and it might tire your dog out if you do more than 1 mile or so. It's something you'd probably have to train it to.
5. I'm not an expert, so take this with a grain of salt - in my mind, as long as you're not feeling any pain or pushing too much, it's ok. It's probably helping you.

Edited by: REGINA_PHALANGE at: 4/3/2013 (15:20)
DRAGONCHILDE SparkPoints: (57,421)
Fitness Minutes: (14,252)
Posts: 9,661
4/3/13 1:07 P

4. If I do run outside, I'd like to take my dog with me because he'd love it. Will this hinder my actual progress or training?


That's a good question, and there's no single answer. It will slow your progress in the beginning, because you have to train your pup, too! Remember that they need to build up gradually, too; they may seem tireless, but you don't want to hurt your furbaby by making him do something too soon.

This also depends on your dog. I had to train my dog to run with me; he is bad about running in front of me, a real problem and a potential injury risk! So I had to spend a few weeks running slower and more carefully because I had to teach him good manners. If you're not walking with him regularly, start doing so on your off days to teach him how to walk properly on a leash, and gradually increase your speed. Teach him to run BESIDE you, not in front of you.

Runner's world has some GREAT tips for teaching your dog to be a runner:
www.runnersworld.com/running-tips/see-spot
-run



If you do, you will find you have a fantastic running partner. I love running with my dog, and so does he.

LEC358 SparkPoints: (9,737)
Fitness Minutes: (6,555)
Posts: 2,276
4/3/13 1:02 P

Based on my own recreational running experience:

1. Definitely. Your training plan seem more than adequate to me (I ran my first 10k in 1:01 after not running more than 4 miles at a time)

2. Whether its a good idea is totally up to you and how your body feels. Would I do it? Sure. (see above for the disclaimer ;))

3. Your running schedule sounds a lot like mine (gym in the mornings during the week, long run outside on the weekend). The only problem I occasionally run into is not being prepared enough for hills during a race so if you haven't already, running on the treadmill at a slight incline (1%) might be a good option.

4. As long as the dog can keep up with you and vice versa, who doesn't love a training buddy? :D

5. Everything I read recommends runners strength train as well as train for mileage/speed so as long as your legs feel good...

ZORBS13 SparkPoints: (105,088)
Fitness Minutes: (105,284)
Posts: 13,248
4/3/13 12:57 P

1. You should be able to get from 5-10k in as few as 5 weeks. by the end of your 5k program, you should be running 3x/week, let's say, 2 miles, 2 miles, 3 miles. 2 of your weekly runs, keep them easy and between 2-5 miles. The 3rd weekend run, start adding distance. Adding 1k/week is very manageable for most people, it's between 6-8 more minutes of running depending on how fast you are. There are training plans to get to 10K but the above is how I got to 10K. getting from 0-5K is the hardest...adding distance after that is easy.

2. yes. race experience is good.

3. I think going outside is important to keep from being bored, to get a feel for running on mixed terrain, pacing, weather conditions. 1 day a week should be enough outside time..more is better, but 1 day is better than none.

4. I know nothing about dogs, but some are better runners than others.

5. I used to lift a LOT more before I decided I wanted to be a better runner. I personally can do heavy squats/DL and run the next day, lifting DOMS and running DOMS don't feel the same to me. but at some point you can't do everything..you either have to focus on lifting or on running.



Edited by: ZORBS13 at: 4/3/2013 (13:00)
JENMC14 Posts: 2,707
4/3/13 12:45 P

I am currently following a 5K race preperation training plan just to get some more running in. Prior to that, I had been running a mile 2 days a week as a warm-up. So, I'm up to 2.5 miles, although that was a bit hard. A friend of mine wanted a running buddy for a 10K in July, so I decided to just go for it. My plan is to finish this 5K training plan (I'm in week 5 of 8 weeks, I believe), then jump into a 10K training plan at the 4 or 5 week mark. I currently run 3 days a week, sometimes 4, as well as lift 3 days a week with some HIIT or walking on my lifting days.

So, background/plan out of the way, on to my questions:

1. If I prepare, a 10K should be doable by July, even if it's slow and ugly, right?
2. There is a local race on June 1 (I'm actually using a training plan put out by this race). Would it be a good idea to run the 5K there, just to get a feel for a race?
3. I run on a treadmill out of necessity. I train in the mornings while my kids are sleeping. I can get outside for my Saturday runs no problem, though, and I plan to start doing that. WIll that be enough outside time, or should I rearrange my workout schedule to try to run more in the evenings? (I am a morning workout person because I make excuses otherwise.)
4. If I do run outside, I'd like to take my dog with me because he'd love it. Will this hinder my actual progress or training?
5. I am currently doing Madcow's 5x5 program for lifting. This requires squatting three times a week, deadlifting once (everything else is upper body). That's ok to do and train for a 10K, right?

THANK YOU!

Edited by: JENMC14 at: 4/3/2013 (13:04)
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