Fitness Minutes: (14,252)
9,673 3/4/13 4:33 P
You definitely can. There's a number of Couch to 5k apps. My favorite is the Zombies, Run! 5k training app. It's like an immersive audiobook. :) It's not free, but it's worth EVERY penny (and the full Zombies, Run! app is awesome, too.) Don't be afraid of the price. The voice acting is great, the program is solid (I've never had another C25k program that has you doing calf raises!)
A Couch to 5K plan is definitely the way to go. These programs work through progressively increasing intervals of running and walking. Typically they are around 8 weeks, but if you are already running a bit, perhaps go to week 2, which should put you right on target. www.sparkpeople.com/resource/fitness_artic les.asp?id=598
15 min/mile (4 mph) sounds about right for mostly walking with a little bit of running. But at this stage, you shouldn't be too worried about speed. Your focus at this stage should be on the motion of running, rather than your speed. Keep your pace down at this stage.
Also, running is hard on your body, so beginner runners should run just 3 times per week to allow your leg muscles time to recover and strengthen.
If you are just starting out you don't want to overdo and risk getting hurt.
Fitness Minutes: (109,525)
13,437 3/3/13 10:55 P
is your ticker correct? you're 450+ pounds and running?
Fitness Minutes: (0)
24 3/3/13 10:29 P
I have registered for a 5k on April 21. My friend and I decided it was time to get into shape and we do not want to walk the entire thing...so we are running together whenever we can. Well, we walk and jog. We are just starting out. Is a 15 minute mile good? We walked and jogged 9 km the other day. Any suggestions for us to gain the running strength in 7 weeks? I am really excited and scared at the same time. I know I can't quit because I would let my friend down and she really wants to do this. I have agreed so I want to do everything possible to get into shape and do this!!! I have always wanted to do this. Thanks.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.