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2679 Views 13 Replies Latest reply: Apr 17, 2011 5:43 AM by Jarrod_Dumas RSS
Kim1612 Amateur 17 posts since
Apr 10, 2011
Currently Being Moderated

Apr 14, 2011 4:09 AM

Newbie....

I signed up to RUN a 5K - I don't want to walk it, I want to RUN it....LOL  I use to run when I was younger at a football field - on the track...then I got side tracked with life....

Does anybody have any good pointer's they can give me.... The 5K is not until Sept so I do have some time to get in shape....but if I keep giving excuses to myself, it will be here before you know it

 

thanks

Kim

  • Alder2011 Legend 203 posts since
    Apr 8, 2011
    Currently Being Moderated
    1. Apr 14, 2011 4:45 AM (in response to Kim1612)
    Re: Newbie....

    You have time to do the Couch to 5K training program.  That is what I am doing now.  I am just starting out and want to run a 5K in July, so if you start now, you should be ready by September.

    Good Luck.  Hope you can get back into it.

     

    Simon





    Race Results:

    2011 Fun Fourth 2.2 Mile Run : (22:08)

    Beat The Heat 5K : (33:14) "The Bar Is Set"

    Upcoming Tentative Plans:

    No Race plans.  Just running for now.

    My Running Blog:

    http://joggingproud.wordpress.com/

    My Virtual Life

    http://www.facebook.com/Alder2000

    My fundraising for MS Society:

    http://main.nationalmssociety.org/goto/Alder2011

  • VetteGuy Amateur 13 posts since
    Jan 7, 2011
    Currently Being Moderated
    2. Apr 14, 2011 4:49 AM (in response to Kim1612)
    Re: Newbie....

    Kim,

     

    I'm 60 and started running last fall. Right away, too much, too far and too fast resulted in a knee injury.

    After 2 weeks of r&r I clued in to the C25K schedule which builds you up to a 5k and it works. The schedule is right here on Cool Running:

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

     

    You have plenty of time to follow the schedule and get in some practice 5ks.

     

    Good luck,

    Guy





    02/11 Super 5k Lowell, MA              30:26

    03/11 Partrick Frye 5k Lowell, MA    28:14

    03/11 April Fool 4m Salisbury, MA  37:15

    04/11 Groton 5k Groton, MA            28:18

    04/11 BAA 5k Boston, MA                28:37

    04/11 Total Image 5k                      26:43 2nd 60-69ag

    06/11 BAA 10k Boston, MA          1:06:45

  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    3. Apr 14, 2011 9:58 AM (in response to Kim1612)
    Re: Newbie....

    You have plenty of time to train for your 5K!

     

    Depending on your current fitness level, you can go right into a program like C25K which has running/walking intervals that gradually take you to running a full three miles.  If you aren't quite up to running 60-90 second intervals to begin with, then start by walking.  Walk briskly for 30 minutes at least 5-6 days/week and gradually make it more challenging by picking up the pace or walking up hills.  When you feel ready, then start adding running intervals.  Again, depending on your fitness level you may be able to run anywhere from one minute to three minutes at first and you can gradually lengthen those intervals until you can run a full mile and so on.  I always preferred the DIY approach and did my own combination of running and walking when I first started out years ago (before there was C25K).  If you are the type who likes to have an exact plan to follow then you might prefer the program.  But either way the principles are the same.  Work up to a base level of fitness and then gradually begin running.   Once you start running more than walking, you want to alternate "hard" days, when you are increasing your running intervals,  and "easy" days, when you mostly walk, to give your body a chance to adapt and prevent injury.  Since you have months to train, take your time and train smart.  Keep us posted on your progress!





  • flamomof3 Legend 1,927 posts since
    Dec 14, 2007
    Currently Being Moderated
    4. Apr 14, 2011 7:28 PM (in response to Kim1612)
    Re: Newbie....

    Hi Kim, I would do the C25k program.. between now and then.. you will have enough time to run it! Good Luck

  • Guayquilwriter Legend 511 posts since
    Mar 18, 2011
    Currently Being Moderated
    5. Apr 15, 2011 2:30 AM (in response to Kim1612)
    Re: Newbie....

    Kim

    I´m with the others, start the C25k program now. This will get you to the point of running for 3 miles but on a sensible but challenging schedule. You will have enough time so that if you find some steps hard you can repeat them to be better ready for the next week/step.This should put you into being able to run the 5k distance around the end of June.

     

    Then from June to your 5k in September you can work on slowly improving, increasing your running distance gradually to maybe 4-5 miles which will mean running a mere 3.1 miles is easy. Always run your first race with a goal simply to finish. And, as the others said, you might even find a 5k or 2'mile run in july that you´d like to make your first one so you have the experience to run strong and proud for your goal race in September.

     

    You can do this!





    OVER 50 PRs

    5K - 31:50 5K La Joya 2011 - Aug 2011

    10K - 1:14:30 at Guayaquil Half Marathon - Jul 2011

    Half - 2:32:22 at Guayaquil Marathon - Oct 2011

    2012 Races

    InterAmerican Family Fun Run (5k) 36:04 (Previous Year 39:22)

    Emelec 5K 33:16

    Upcoming Races

    15 June - 5K Ciudad Celeste

    22 June 5K por los Ninos

    1 July - Guayaquil Half Marathon

    5 August - 5K La Joya

    2 September - 30K Milagro

    7 October - Guayaquil Marathon

    18 November - 5K Villa Club

    2 December - 5K DM3

  • PaintingLady Legend 906 posts since
    Dec 12, 2009
    Currently Being Moderated
    7. Apr 16, 2011 7:15 AM (in response to Kim1612)
    Re: Newbie....

    Hey Kim, Good choice on the C25K program. It will get you off to an excellent start and from there the world is at your feet.

    Make sure to go to a store that specializes in running shoes so they can properly fit you based on your foot shape and gait.  Choose shoes based on fit (BTW, they will likely be a full size or more than your regular shoes), not on looks. 
    Also, spend a few $s on some good wicking socks. Your feet will thank you.  I know I just about had a cow the first time I spent $8 for a pair of socks, but that was much better than blisters.

    Happy running.

    Marie





    Marie from Tennessee

    Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!

    61 year olds must be out of their minds to run a half marathon followed by a full the next day!

    Disney Half Marathon 1/7/2012 2:37:59

    Bear Hunt 5K 9/24/11 28:28 pb

    Trojan Trek Trail 5K 8/6/11 31:45

    Expo 10K 5/28/11 1:01:28,

    Expo 10K 5/26/12 1:05:39

    Eastman 10K 9/8/2012 1:01:11 pb

    "Let us run with perseverance the race marked out for us." Hebrews 12:1


  • PaintingLady Legend 906 posts since
    Dec 12, 2009
    Currently Being Moderated
    9. Apr 16, 2011 7:34 AM (in response to Kim1612)
    Re: Newbie....

    I prefer outside and most ppl will agree.  Use the treadmill when weather or other conditions dictate.  Keep in mind  little rain won't make you melt and you will warm up if it is cold.





    Marie from Tennessee

    Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!

    61 year olds must be out of their minds to run a half marathon followed by a full the next day!

    Disney Half Marathon 1/7/2012 2:37:59

    Bear Hunt 5K 9/24/11 28:28 pb

    Trojan Trek Trail 5K 8/6/11 31:45

    Expo 10K 5/28/11 1:01:28,

    Expo 10K 5/26/12 1:05:39

    Eastman 10K 9/8/2012 1:01:11 pb

    "Let us run with perseverance the race marked out for us." Hebrews 12:1


  • runnermommy3 Pro 139 posts since
    Feb 6, 2011
    Currently Being Moderated
    10. Apr 16, 2011 11:37 AM (in response to Kim1612)
    Re: Newbie....

    I love the C25K app I have for my iPhone! I started it on 1/10/11, and I came into it not being a runner at all. I couldn't do more than a block without gasping for breath. I just ran in my first race, and while I couldn't run the full 5 miles I did do at least 1/2 of it running - and finished!

     

    I also prefer running outside. My pace is faster than on a treadmill, and I love being able to look around at the scenery.





    Carolyn, wife to Chad and mom to three boys

    Started WW and C25K on 1/10/11

    Starting Weight: 184.4 lbs

    Goal Weight: 130 lbs

    Current Weight: 131.4

    Rookie runner

    Race results for 2011:

    Shamrock Shuffle 8K 4/10/11 - 1:10:26

    Bridge to Bridge 5K 5/7/11 - 39:59

    Graham's Sundae 5K 7/31/11 - 38:48

    Eagles Run 5K 8/6/11 - 38:28

    Run for the Athletes 5K 8/17/11 - 39.04

    Pumpkin Run 10K 10/30/11 - 1:12:24

    Hot Chocolate 5K 11/5/11 - 34:24 - PR!!!!

    Fox and the Turkey Trot 4 miler - 44:34

    Snowflake Shuffle 5K - 35:11 - last race of 2011

    Race results for 2012:

    Shamrock Shuffle 8K 3/25/12 - 56:42!!

  • RunninUgly Expert 56 posts since
    Dec 30, 2008
    Currently Being Moderated
    11. Apr 16, 2011 8:11 PM (in response to runnermommy3)
    Re: Newbie....

    Congrats on your first race Runnermommy. It's a great feeling isn't it?





    Jim

    Upcoming Races:

    Warrior 5k 11 Sep 11-doing this with a couple friends. It will be their first race.

    Jacksonville Marine Corps Half Marathon- 1 Oct 11

    Goofy's Race and a Half Challenge- 7-8 Jan 12

    "Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never

    dreamed ourselves to own; sources of strength never taxed at all because we never push

    through the obstruction."  William James

  • runnermommy3 Pro 139 posts since
    Feb 6, 2011
    Currently Being Moderated
    12. Apr 16, 2011 11:29 PM (in response to RunninUgly)
    Re: Newbie....

    It was incredible! And now I can totally understand why people get addicted to them...I keep looking for new ones to sign up for, and can't wait for the next one on May 7th.





    Carolyn, wife to Chad and mom to three boys

    Started WW and C25K on 1/10/11

    Starting Weight: 184.4 lbs

    Goal Weight: 130 lbs

    Current Weight: 131.4

    Rookie runner

    Race results for 2011:

    Shamrock Shuffle 8K 4/10/11 - 1:10:26

    Bridge to Bridge 5K 5/7/11 - 39:59

    Graham's Sundae 5K 7/31/11 - 38:48

    Eagles Run 5K 8/6/11 - 38:28

    Run for the Athletes 5K 8/17/11 - 39.04

    Pumpkin Run 10K 10/30/11 - 1:12:24

    Hot Chocolate 5K 11/5/11 - 34:24 - PR!!!!

    Fox and the Turkey Trot 4 miler - 44:34

    Snowflake Shuffle 5K - 35:11 - last race of 2011

    Race results for 2012:

    Shamrock Shuffle 8K 3/25/12 - 56:42!!

  • Jarrod_Dumas Amateur 21 posts since
    Apr 9, 2011
    Currently Being Moderated
    13. Apr 17, 2011 5:43 AM (in response to Kim1612)
    Re: Newbie....

    Hi Kim,

     

    Congrats on getting back into running.  I'm about 5 weeks ahead of you, newly returning to running, not yet to my first race.  My advice would be to follow the C25K program, and take your time.  If you feel like you are ready before September (totally likely, I am certain the program can get you ready in 10 weeks, maybe 15 tops depending on your fitness), you can always find an earlier race to run.  Just make sure to take rest days, and you'll be fine.

     

    For the first few weeks, pain reliever might help.  :-)

     

    Jarrod





    C25K entered March 20, 2011

    C25K graduated April 22, 2011

    http://flyingonfoot.wordpress.com

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