me :) asked in SportsRunning · 1 decade ago

Beginner training for 5k... tips please!?

I've decided that I am going to run a 5k that is being held in mid October. I know this is a long time away and that 5k really isn't that far, but I want to start training for the run. I am not a runner. Right now it kills me to run for even a full minute. Actually, I don't know that I could run that long. :(

Please give me tips on what I need to do to get ready. Tell me what goals I should set and achieve by certain dates.

Just fyi... I have been going to the gym almost every day for the last three weeks doing a weights and cardio program set up by the gym. I can easily do 4 miles in 40 minutes on the elliptical machine, but when I run on the track, or walking trail, it kills me. As of monday when I weighed myself, I was 213 pounds. Also, I'm a 24 year old female.

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  • 1 decade ago
    Best Answer

    here is a training program:

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

    since you are having trouble, i would say start with alternating 15 seconds of jogging with 30 seconds of walking. if this takes too much concentration, try 30 seconds of jogging with 60 seconds of rest. i just recommend the first if possible, because you will be able to go longer with shorter repetitions, even though you are walking twice as much time in both.

  • 3 years ago

    Dan, id say your great bet to begin with would be underneath twenty and convey it down steadily as you be trained how you can run the gap, i shall be racing the 5000m this yr competitively and am hoping for a time of round 15.50, this time must be good adequate to earn a medal at the irish provincials. As for when to start sprinting as you conclude ( i think that's what you imply) it'll be reasonably rough to sprint for longer than 30 seconds, esp if u havehad a regular rhythm for probably the most part. Quite often lengthy distance runners will steadily run it out of there rivals over the 5k, and not want/be capable to dash it in home to the line, unlike an 800m

  • anurag
    Lv 4
    3 years ago

    dan, identity say your pleasant wager to begin with might be underneath twenty and convey it down progressively as you study methods to run the gap, i will be able to be racing the 5000m this yr competitively and am hoping for a time of round 15.50, this time must be well sufficient to earn a medal on the irish provincials. As for whilst to begin sprinting as you conclude ( i feel that's what you imply) it's going to be moderately difficult to dash for longer than 30 seconds, esp if u havehad a consistent rhythm for probably the most facet. mostly lengthy distance runners will progressively run it out of there rivals over the 5k, and now not want/be in a position to dash it in dwelling to the road, in contrast to an 800m

  • 1 decade ago

    I just wanted to share an article I did on people trying to get back into running after a long time off. http://eninjatraining.blogspot.com/2008/02/go-for-...

    http://eninjatraining.blogspot.com/

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  • 1 decade ago

    Also, check out runnersworld.com....great info on how to prepare for 5ks and marathons. Also good running advice and forums for you to ask questions.

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