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SparkPeople's 5K Your Way Rookie Running Program

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  FORUM:   Week 8 and Race Day Discussion
TOPIC:   only 4.5kms in 40 mins-advice? 


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PUDDLEBY
PUDDLEBY's Photo Posts: 282
7/31/12 2:52 P

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Thank you for the posts Latebird and Vanlenore. I feel more "normal" now. It just goes to show that everyone is different. I have changed my approach. I am no longer trying to fit 5 K into 40 minutes, but doing jog/walking intervals as long as I need to in order to complete the whole 5K distance. So, I go with how I feel, and I walk when I feel it is necessary, which seems to be about every 8 or 9 minutes for me. The last time I went out, I did 5.2 kms in 46 minutes and 20 seconds. So I am happy with that for now. I know that with time, and with weight loss and cross training, my times will improve. We are all awesome and should be proud of ourselves.


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JMOUSE99
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7/31/12 2:05 P

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I just finished 5.87 K - it was my first 5K! It took me 69 minutes. I ran almost all they way - had to walk a couple of hills, probably about 5 or 6 minutes of walking at the most.

I could not follow the training plan. There was way too much starting and stopping and looking at my watch. The more I stop and walk, the harder it is to start running again. I wanted to take a walking break after 15 minutes, but I pushed through and it was actually 40 minutes into the run before I just could not make it up a hill without walking.

Now I can work on getting faster. emoticon

Lenore (Vancouver, Canada)

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LATEBIRD
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7/19/12 10:05 A

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Thanks so much for this post, I'm starting day 1 of week 8 today, and I'm worried about the same thing. I'm going to be on the treadmill today due to the weather, but I will map out 5k for the rest of the week outside. I felt like I was a little off track, 5k will not be much farther than what I was doing in week 7, but it will be farther than 5 more minutes.

Kellie

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"Try everything in life once, and the fun things twice."


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NAYNAY69
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7/15/12 12:33 P

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emoticon

***Cant never could but I sure WANT to!***


NayNay


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PUDDLEBY
PUDDLEBY's Photo Posts: 282
7/11/12 1:00 P

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OK. Thanks a lot! That helps a lot. I really kind of thought I was the only one not getting the whole distance in by the end of the 8 weeks in the 40 minutes. I'm not so discouraged now!


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ETTEZEUS
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7/11/12 11:31 A

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Exactly! This program is only a guideline! If it takes you 50 minutes to do the first 5k, that is fantastic. It gives you a base. Then you improve from there. I know people that have done several 5ks and still not under 40 minutes but each one they do, they improve.

It takes time. And as long as you keep at it, you will improve. It may only be a couple seconds at a time but just think of the benefits!!

So, don't focus on the time, focus on the journey :)

Suezette
Sunny Florida

Life IS Good!!




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PUDDLEBY
PUDDLEBY's Photo Posts: 282
7/11/12 10:38 A

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Thanks for the response Suezette. But I thought the actual goal of this 8 week program was that at the end we would be doing 5k in the 40 minutes of intervals. So, what you are saying is maybe I should now focus on completing the 5k no matter how long it takes and keep doing it and my speed will improve? I definitely am making progress. I am really happy with this program and can't believe how far I have come.


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ETTEZEUS
ETTEZEUS's Photo Posts: 21,446
7/11/12 9:41 A

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Keep running and stop concentrating on time. That comes later.

Suezette
Sunny Florida

Life IS Good!!




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PUDDLEBY
PUDDLEBY's Photo Posts: 282
7/11/12 8:04 A

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Hi there everyone. I just finished week 8, day 2 and I only managed to run 4.5 kms in the 40 mins. I even skipped a couple of my 1 minute walks and ran for 8 mins straight a few times. I run outside and my route has a couple of small hills, but I'd still like to be able to do the whole 5K in 40 mins. Any suggestions for increasing my distance???


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