5K Running Plans
Discussion
Sick of being overwieght and not being able to run up the stairs without getting out of breath, I have started using the gym membership I pay for everymonth.
I started this 5K training plan:
http://www.barnardos.org.uk/training-5kmtrainingpr...
The first two weeks went find and I was able to progress however I have got to week 3 and I can't complete the workouts. The first two sets of 7 min running, 2 min walking I can just about do but by the third set I am drenched in sweat and completely knackered. I did it this morning and I only managed 4.5 mins running on the last set and felt like I was going to have a heart attack.
Anyone got any suggestions on how to move forward? Should I continue doing 7 min running, 2 min walking until I can do it easily then carry on or should I scale it back a bit?
I started this 5K training plan:
http://www.barnardos.org.uk/training-5kmtrainingpr...
The first two weeks went find and I was able to progress however I have got to week 3 and I can't complete the workouts. The first two sets of 7 min running, 2 min walking I can just about do but by the third set I am drenched in sweat and completely knackered. I did it this morning and I only managed 4.5 mins running on the last set and felt like I was going to have a heart attack.
Anyone got any suggestions on how to move forward? Should I continue doing 7 min running, 2 min walking until I can do it easily then carry on or should I scale it back a bit?
ewenm said:
My advice would be to back the pace off a bit on the 7 minute efforts.
Thanks. I find it really hard to pace myself on a treadmill. I am 6'5'' and have massive strides and if I slow down any further I am basically walking quickly.Perhaps I should try running outside and see if I can pace myself better?
I'd definitely recommend running outside if you can (but then I detest treadmills).
Ideally find a local park where you can run a loop on the grass - easier on the joints and you're never too far from home/the car if you do need to stop. You'll also find you don't get so hot and sweaty quite so quickly as the breeze will help keep you cool.
Ideally find a local park where you can run a loop on the grass - easier on the joints and you're never too far from home/the car if you do need to stop. You'll also find you don't get so hot and sweaty quite so quickly as the breeze will help keep you cool.
944fan said:
Perhaps I should try running outside and see if I can pace myself better?
Yes - running outside is much better as your body will naturally adjust your pace and not over stretch itself. Not only that, but have you seen the weather outside! You couldn't have picked a better time to start. You'll also find the "buzz" after running outside to be better, and a healthy tan does wonders for looking/feeling good. Good luck with the running
+1 for running outside.
Was in a similar situation to you about 18 months ago as my weight had ballooned following an injury. Fast forward to now and I'm 2 stone lighter than I was and far healthier.
The treadmill is good but it's no substitute for running outside. Running outside will feel harder at first but nothing is better for dropping the pounds. You will make progress quickly too.
Just make sure you have a good pair of trainers, it makes all the difference to avoiding niggling injuries.
Was in a similar situation to you about 18 months ago as my weight had ballooned following an injury. Fast forward to now and I'm 2 stone lighter than I was and far healthier.
The treadmill is good but it's no substitute for running outside. Running outside will feel harder at first but nothing is better for dropping the pounds. You will make progress quickly too.
Just make sure you have a good pair of trainers, it makes all the difference to avoiding niggling injuries.
Set the treadmill to an incline of 5% and walk for the required amount of time.If this is easy set to 7% and so on.Make sure at the end of 7 mins you're out of breath.I guarantee after 3 or 4 uphill walks you'll be able to do the 7 min jog.It's got feck all to do with where you run,it's to do with getting oxygen to your muscles and capillarisation.
goldblum said:
It's got feck all to do with where you run,it's to do with getting oxygen to your muscles and capillarisation.
Physiologically true, psychologically false IME. Treadmills are soul-destroying, running outside (offroad preferably) is life-affirming. (Obviously all IMO...)Edited by ewenm on Wednesday 23 May 12:09
Thanks for all the tips chaps. Using the treadmill isn't ideal but I go to the gym to do other things: weights, ogle the ladies etc. so might as well use that when I am there. Hopefully when I can go the distance I can potentially run to the gym, do some weights and ogling and then get a cab/bus/lift home.
I will try lowering the pace and if that doesn't work try some of the other suggestions.
I will try lowering the pace and if that doesn't work try some of the other suggestions.
944fan said:
Well chaps I backed off the pace a bit and was able to complete the full 7 min run, 2 min walk x 3. The last bit was quite tough but I fought through the pain. Celebrated with a Rocky style fists in the air and everyone looked at me odd!
As a bonus I have lost 1/2 stone in two weeks!
I bet that felt good when you got on the scales.As a bonus I have lost 1/2 stone in two weeks!
Well done!Myself and Mrs VTS started running at the begining of this year and now can run for around 30-45 mins at a decent pace (<10 min miles) I would definately recomend running outside and also downloading the Nike plus app, if you have an iphone 4 its very cheap (£3) and is a very usefull tool for helping measure pace and distance etc. It records all of your runs and even syncs with your music
Thanks for all the previous advice chaps. I have now completed this plan:
http://www.barnardos.org.uk/training-5kmtrainingpr...
Been through all the pain: stiches, blisters, shin splints. Lost a stone in weight, BP gone right down to normal!
The plan is a bit odd because it leaves you hanging at the end. You do 15 mins run, 1 min walk x 2 and then that's it. That covers about 5K but not all of it running and not continously. I am now just setting the treadmill to 5K and running for as long as I can. Each week pushing myself to run a bit more until I can run a full 5K without stopping.
http://www.barnardos.org.uk/training-5kmtrainingpr...
Been through all the pain: stiches, blisters, shin splints. Lost a stone in weight, BP gone right down to normal!
The plan is a bit odd because it leaves you hanging at the end. You do 15 mins run, 1 min walk x 2 and then that's it. That covers about 5K but not all of it running and not continously. I am now just setting the treadmill to 5K and running for as long as I can. Each week pushing myself to run a bit more until I can run a full 5K without stopping.
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