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5K run



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NANLEYKW
NANLEYKW's Photo SparkPoints: (40,883)
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11/24/13 11:33 P

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After you build up a solid base of walking, I highly recommend a Couch to 5k program. I used this one:

www.coolrunning.com/engine/2/2_3/181.shtml


I started it when I was just shy of 200 lbs (and I'm 5'5"). At the beginning, running for a full minute was hard, hard work. Now, a year and a half later, I've run a half-marathon and am planning to run several more, as well as my first full marathon, next year.

Good luck!



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MLEHTO
MLEHTO's Photo SparkPoints: (28,157)
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11/24/13 9:36 P

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There is a whole series of 5k your way plans that take you through a training program that work you up to walking, walking /jogging, jogging, and then running a 5k. You've got almost a year so you should have plenty of time. Don't worry about speed to start. Just work on working up to running the distance. Good luck!



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RUNNING2THFAIRY
RUNNING2THFAIRY's Photo SparkPoints: (956)
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11/24/13 8:36 P

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I used the Couch to 5K method when I first started running. It was awesome! The first week I couldn't run 60 seconds but worked my way up to the whole 30min/5K! I used a stopwatch at first but then realized I could download an app to my phone. Good luck! You can do it!



FIELDWORKING
FIELDWORKING's Photo SparkPoints: (20,591)
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11/24/13 5:40 P

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Someone mentioned the couch to 5K. That one might work for you. I am about your height (1 inch shorter) and similar weight. I am starting to run but not for a 5K. I just want to run for the overall fitness aspect of it. I found a link on here, I think, and it was about being able to run a mile. The first week you'd run for a minute, walk for 4 minutes, and repeat it 4x for a total of 20 minutes. Week 2 - run for 2 minutes, walk for 3. Week 3 - run for 3 minutes, walk for 2 minutes. Week 4 - run for 4 minutes, walk for 1. After that, you could keep running a mile until you felt comfortable in running a mile and sometimes run slower but for longer amounts of time. I wish I could offer more advice.



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FITWITHIN
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11/24/13 4:24 P

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Click on articles and videos tab. Then go to Sparkpeoples Workout and click on Sparkpeople 5k article. Your not too, heavy to run a 5k. I'm over 240 and signed up for different 5k's. My goal for next year is to run a emoticon . Just follow the training plan. emoticon


Progress may be slow, but it happens!


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MOTIVATED@LAST
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11/24/13 6:32 A

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The first part of learning to run is to build up a solid walking base first. This helps starts the adaptation of your leg muscles and tendons to the impact of running. You should be able to comfortable walk 5K/3 miles before starting to run.

When it's time to start transitioning to running, I would definitely recommend a Couch to 5K program. These programs work through progressively increasing intervals of running and walking. www.sparkpeople.com/resource/fitness_artic
les.asp?id=598


And keep your running pace down - at this stage it is more important to get used to the motion of running, rather than worrying about your speed. Once you are running continuously comfortably, then you can work on speed.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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ZORBS13
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11/24/13 1:05 A

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www.sparkpeople.com/resource/running-cente
r.asp


“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
8x marathon finisher/16x half marathon finisher
Mom


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RANCHETTA
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11/23/13 10:56 P

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I'm considering a 5K run next year, I'm not sure I can run across the street if someone was chasing me and I'm "overweight" (5'1" 145 lbs). I have til October 2014 to prepare. I have NO IDEA WHAT I'M DOING!!! Any suggestions, tip, references???

Thanks!
Sarah



 
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