My family has collectively decided to run a 10k in April 2009, and I would love to join them, but I am cardiovascularly lacking. I am physically fit, however. Can anyone suggest a program (or where to find a program) that would help me to eventually run 1-2 miles without stopping? After I can accomplish that, I can move up to Sweat 365's Beginner 5k program. Thank you!
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Help! I'm not (yet) a runner, but I walk all day long...
(8 posts)-
Posted 4 months ago #
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Go to the library section. I think they have the "Couch potato to 5 k." (I an mot saying you are a couch potato! ; ^ ) program there to start. That seems to be where a lot of people start. Then you can go from there. You have many months to train, you'll be able to do it. Good luck!
Posted 4 months ago # -
April 2009 is a long time for training, so I am sure that you can do it. Join in some local 5K events and after you see how easy 5K is gradually work to increase the distance to 10K. I ran my first 10K in 06/2008 after running 5K for years. It was great, because I had been running 6.33 track and 10 cross country mile distances every weekend. I am not out there for speed, just to prove to myself that I can go the distance.
Posted 4 months ago # -
I'm having trouble finding the "Couch potato to 5k" article in the library. Best I've been able to come up with so far is the Beginner 5k training program. But, this program assumes I can already run 2 miles at a time (or maybe I'm not understanding the chart correctly?) Can anyone give me a link to the Couch potato to 5k site, or any other site that can help me get started? Thanks for all the encouragement!
Posted 4 months ago # -
I don't know which program rhcp is referring to but the 'couch to 5k' program that I am aware of is available at: http://www.coolrunning.com/engine/2/2_3/181.shtml. I am sure there are probably more versions out there in cyberspace. Good luck!!
Posted 4 months ago # -
Up through week six of the "Couch-to-5k" program on the coolrunning site, the most it has you run at one time is 1/2 mile, or 5 minutes of straight running. Then, in week 7, it jumps to 2.5 miles, or 25 minutes of running. Doesn't that seem like a bit of an unmanageable jump?
I've found another one online that looks pretty good, but I'd love to weigh it against your personal favorites. Thanks for all the suggestions and encouragement.Posted 4 months ago # -
Robin,
Walking to running is a transition that can be made by run/walking. I recommend following this program (which will soon be in our library) and listening to your body. There may be times when you feel like running more or less. Ultimately, you are exercising for a certain amount of time. There is no right or wrong here. Do what feels right to you. If your goal is to run, then you will push past difficult times when you feel like walking.
Transitioning From Walking To Running
If you have been considering a running program, but don’t know where to start, now is the perfect time. The beginning of the year is a great time to get started with a new goal. The next 12 weeks will be devoted to making the transition from walking to running. By the end of the 12 weeks you will be able to run 5K and you’ll have improved your fitness.
Once you are able to comfortably walk three miles, 3-5 days a week, you can add a little jogging to your routine. Jogging may seem difficult at first, but the run/walk approach will train your body to quickly adapt to the demands of running.
Running is both convenient and inexpensive form of exercise. All you need is a good pair of running shoes. Specialty running stores will help you get the shoe that is right for you.
Week Walking/Jogging Pace # Training Days Time In Minutes
1 Moderate walking pace 3 30
(17-20 min/mile)2 Moderate walking pace 4 30
(17-20 min/mile)3 Fast walking pace 3 45
(13-16 min/mile)4 Walk 4/Jog 2 4 30
(Repeat 5 times)5 Walk 3/Jog 3 3 36
(Repeat 6 times)6 Walk 2/Jog 4 4 36
(Repeat 6 times)7 Jog 8/Walk 2 3 40
(Repeat 4 times)8 Jog 10/Walk 2 4 36
(Repeat 3 times)9 Jog 15/Walk 2 3 36
(Repeat 2 times)10 Walk 5/Jog 20/Walk 5 3 30
(Repeat 4 times)11 Walk 5/Jog 25/Walk 5 4 35
(Repeat 4 times)12 Jog 30 3 30
Listen to your body, if you feel that you need to walk more and run a little less on a particular day, do it. Take the day off if you need to. Make sure to stretch after workouts to prevent injury and minimize muscle soreness. Drink plenty of water and have fun!
Let me know if you have any questions. Lisa@Sweat365.com
Posted 4 months ago # -
Thank you all! I'll give this one a whirl and tell you how it goes!
RobinPosted 4 months ago #
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