5K Training - Need Help and Ideas

Tuesday, January 12, 2010

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I am trying to train to run my first 5K race but I am having difficulties even being able to run 1 mile consistently, much less 3.1 miles. Some days I can do it but other days there is no way it is going to happen. My training consists of cross training (walking, running, elliptical, stair stepper, bike, and weights) as well as intervals (walking to jogging to running or sprinting then back to jogging then back to walking, if necessary, then repeating) to build up both strength and endurance. It seems that my progress has been slow at best.

My mile time when running has been between a 10-11 minute mile pace. On days when I do 3 miles (walking/running) I have average about 35 minutes (about a 12 minute mile pace).

Do any of you running coaches or others have any ideas or suggestions to help me out? I am planning on trying to run my first 5K the beginning of March. I am not sure I will be ready by then though and it is a pretty tough course.

Monday, January 18, 2010:

I ran 1.75 miles today, without stopping, on the treadmill using the hills setting. I ran it in 22 minutes at 4.4 mph. That is about a 13 mile per minute pace. That is the first time that I can remember in my life ever running over a mile without stopping. Things just seemed to click yesterday for some reason. Next time may be a different story though.

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  • SHADOW38
    I agree with the Couch to 5k program. If you've advanced past the first couple of weeks, you can just jump in at any point that you've worked up to.
    3736 days ago
    Hi! I like the counch to 5k program. There's a podcast called first day to 5k which helped me out tremendously. (google it, if you're interested). It follows the couch to 5k program with prompts of when you should start running or walking. You can use it with an ipod or any mp3 player. AND it's FREE! You can definitely be ready by March! If I did it, you can too! Good luck!
    3736 days ago
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