How to Run a 5K...???
Discussion
I was a total running novice and unfit so downloaded the couch to 5k app which worked perfectly. I was doing 3 runs per week and managed to run without walking any of it not long after. I also invested in some good running shoes. I hate running and it was a real chore so I made sure I had a good download of Spotify to my phone to help distract me. Having a good route planned out is important. There was a nice tree lined burn on my estate which was exactly 2.5k to the end so I'd run one side and then come back on the other. Sometimes I'd mix this up for variety. I only crossed a main road twice too. I also bought one of those massage roller things. You won't believe how tender your calf's can get.
I wish I enjoyed it more though. I stopped running 2 years ago and haven't ran since. If I were doing it just for the challenge of a one off event, I'd definitely do the program again. Hopefully, you might catch the bug and continue to do it after the program.
I wish I enjoyed it more though. I stopped running 2 years ago and haven't ran since. If I were doing it just for the challenge of a one off event, I'd definitely do the program again. Hopefully, you might catch the bug and continue to do it after the program.
Ascayman said:
Are you not massively over complicating this? its 5k not 50k,
if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
Spot on .if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
Remove the min mile targets and just gradually up the miles until you hit the distance .
pgh said:
Ascayman said:
Are you not massively over complicating this? its 5k not 50k,
if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
Which part do you think The Moose has over complicated?if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
He's gone out and covered a practice 5k & provided us his mile splits. Just like pretty much every other runner I know might do when talking about a run.
What would your split times be for a 5k out of interest?
Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
egor110 said:
Because if you've just started running and this is your 1st race , just go out and enjoy it .
Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
ThisSave all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
He’s at the stage where he just needs to practice
Getting out there. Not thinking about paces or
Splits etc
pgh said:
egor110 said:
Because if you've just started running and this is your 1st race , just go out and enjoy it .
Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
So rather than encourage a new runner, you think it's better to chastise them for using a watch?Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
Just follow the couch to 5k app and do the race then decide where to head next , more speed or more distance.
There's no need to compare yourself to others , start working out what min miles you have to do to compete with them , just get those base miles in .
egor110 said:
pgh said:
egor110 said:
Because if you've just started running and this is your 1st race , just go out and enjoy it .
Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
So rather than encourage a new runner, you think it's better to chastise them for using a watch?Save all the target min miles for when your comfy running 5k and have a baseline figure ie if you can 3 miles at 10 min miles easily then's the time to have a bash at getting 9.30 min miles or maybe staying at your 10 min mile but doing more distance.
Just follow the couch to 5k app and do the race then decide where to head next , more speed or more distance.
There's no need to compare yourself to others , start working out what min miles you have to do to compete with them , just get those base miles in .
My times are from Strava app (recommended on this thread) and the couch to 5k run app is not hugely relevant for me as it’s a 9 week plan...and I have 3 weeks!
Finally, if one does track their times how can anyone see whether they are improving.
Maybe to you seasoned runners I am over complicating stuff, however the most I have run since I was about 15 was probably chasing a bit of skirt...and I don’t think there’s an app to track that
Ascayman said:
Are you not massively over complicating this? its 5k not 50k,
if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
You’re possibly at least moderately fit though. If someone never runs at all, 5k is still an achievement and needs to be built up to a little bit.if your under 55 in both stone and age you'll get to the end of it no problem, relax and enjoy it dont build it up into something it isnt.
It’s odd how running which is actually entirely natural and our bodies are designed explicitly for this purpose is now viewed by some as something unnatural and perverted though.
I run loads and love it, but some people do think it’s a bit mad. For me it’s just an activity for my health and well-being like brushing my teeth or washing.
As said above (the) moose, any of these couch to 5k apps will be spot on for you. Other than that you need some shorts and a tshirt and shoes. Your feet are already designed for running, although you’ve neglected yours, so don’t get all caught up in guff about technology.
At first you might feel like a dick running around in public but nobody cares, Just build it up slowly and it will all be fine.
pgh said:
Which part do you think The Moose has over complicated?
He's gone out and covered a practice 5k & provided us his mile splits. Just like pretty much every other runner I know might do when talking about a run.
What would your split times be for a 5k out of interest?
From the OP He's gone out and covered a practice 5k & provided us his mile splits. Just like pretty much every other runner I know might do when talking about a run.
What would your split times be for a 5k out of interest?
'So, how the heck am I going to do this?'
'Honestly, I don’t have a goal (other than to get to the end not dead)'
So my advice is to stop panicking, its 5k it isnt going to kill him, just relax and enjoy dont worry about split times and the like there's plenty of time for that later on when he picks up the bug as he invariably will if he doesn't put to much pressure on himself first time out.
Enjoy it OP dont build it into something it isnt, you'll feel miles better for it and may even come out the other side with a new hobby
El stovey said:
You’re possibly at least moderately fit though. If someone never runs at all, 5k is still an achievement and needs to be built up to a little bit.
I did a little bit of running in my early fifties, ten years ago.Joined the local running club who were good at getting novices from zero to 5k in about twelve weeks.
Until then my idea of energetic sport was golf!
We started with walk a tree, run a tree in the local tree lined park. That was a real effort for me.
I was really chuffed with my self a few weeks later when I could run and talk at the same time.
OP Good luck with your run. It will give great buzz just achieving it, regardless of the time taken
pgh said:
The Moose said:
Finally, if one does track their times how can anyone see whether they are improving.
This sums it up for me - if you can't measure it, there's no way to know how you are doing. You also remove the pleasure of seeing yourself improve little by little.Most runners I know (myself included) tend to be rather annoyed if they forget to start their Garmin/Stava/Runkeeper at the start of a run
The other benefit of course, which especially applies to new runners, is to track progress and encourage yourself.
As hinted at above, once the OP gets past this first stage of getting running for the whole 5km, a watch or phone becomes really useful for training to go faster. I use the 'firman' method of three core runs a week: a long one, a short one, and an intervals session, and a phone or watch is really handy for doing the recommended pace for each run.
Ascayman said:
pgh said:
Which part do you think The Moose has over complicated?
He's gone out and covered a practice 5k & provided us his mile splits. Just like pretty much every other runner I know might do when talking about a run.
What would your split times be for a 5k out of interest?
From the OP He's gone out and covered a practice 5k & provided us his mile splits. Just like pretty much every other runner I know might do when talking about a run.
What would your split times be for a 5k out of interest?
'So, how the heck am I going to do this?'
'Honestly, I don’t have a goal (other than to get to the end not dead)'
So my advice is to stop panicking, its 5k it isnt going to kill him, just relax and enjoy dont worry about split times and the like there's plenty of time for that later on when he picks up the bug as he invariably will if he doesn't put to much pressure on himself first time out.
Enjoy it OP dont build it into something it isnt, you'll feel miles better for it and may even come out the other side with a new hobby
Meant to go for a run last night however life got in the way. Tonight is the night. Under 20 days now...
T-19 days (last night)
Picked another day on the C25K app and was meant to do:
5 min warm up walk, jog 3 mins, walk 1.5 mins, jog 5 mins, walk 2.5 mins, jog 3 mins, walk 1.5 mins, jog 5 mins, 5 mins cool down walk.
All was going well until the last 5 min jog. I could only manage 2 mins of jogging, 1 min walking, 1 min jogging...and then I was spent.
Strava times:
Mile 1: 12:18
Mile 2: 11:45
Mile 0.3: 14:50
Avg: 12:26/mile
It also seems that I am now in competition with myself on Strava!
I earned 5 medals!!
PB 1/2 mile: 4:44
PB 1k: 6:20
PB 1 mile: 10:25 (previous was 12:31)
PB 2 mile: 23:06 (previous was 26:07)
2nd Best 400m time: 2:14
I spent some time looking at the information posted on this thread first (thank you!), and concentrating on shorter strides, leaning forward from the ankles etc and I think looking at those numbers, I conclude it has improved things for me. With a slower 400m time but faster for all the other distances, I suspect means I was doing more the tortoise than the hare.
I can also walk this morning which is a big improvement (although I suspect that's more the fact it's not the first time in forever!).
I think overall the (constructive) advice on here was positive. I don't think my fitness will have improved in a handful of days so I suspect that my increased "performance" is down to this advice.
Next will likely be tomorrow. We have been going around the lake 4 times so far (total 2.3 miles). Will make it around 6 times tomorrow to take us over the 5k distance to see how long it takes.
Picked another day on the C25K app and was meant to do:
5 min warm up walk, jog 3 mins, walk 1.5 mins, jog 5 mins, walk 2.5 mins, jog 3 mins, walk 1.5 mins, jog 5 mins, 5 mins cool down walk.
All was going well until the last 5 min jog. I could only manage 2 mins of jogging, 1 min walking, 1 min jogging...and then I was spent.
Strava times:
Mile 1: 12:18
Mile 2: 11:45
Mile 0.3: 14:50
Avg: 12:26/mile
It also seems that I am now in competition with myself on Strava!
I earned 5 medals!!
PB 1/2 mile: 4:44
PB 1k: 6:20
PB 1 mile: 10:25 (previous was 12:31)
PB 2 mile: 23:06 (previous was 26:07)
2nd Best 400m time: 2:14
I spent some time looking at the information posted on this thread first (thank you!), and concentrating on shorter strides, leaning forward from the ankles etc and I think looking at those numbers, I conclude it has improved things for me. With a slower 400m time but faster for all the other distances, I suspect means I was doing more the tortoise than the hare.
I can also walk this morning which is a big improvement (although I suspect that's more the fact it's not the first time in forever!).
I think overall the (constructive) advice on here was positive. I don't think my fitness will have improved in a handful of days so I suspect that my increased "performance" is down to this advice.
Next will likely be tomorrow. We have been going around the lake 4 times so far (total 2.3 miles). Will make it around 6 times tomorrow to take us over the 5k distance to see how long it takes.
Just wanted to give you some encouragement Mr Moose. Many of the population cannot run 5k and your taking on a challenge in a very short time period compared with most. I'm an avid runner and have helped a few people start running, some of whom have stopped and some have taken to it and set the next running challenge. I hope that you become someone who will want to get to 10k and beyond, but its a great place to start at 5k
I'd offer the following advice:
- You have 19 days so training is really only going to be the next 15 days as any runs after that need to be very easy so you are ready (tapered) for the race
- Start slowly in the race.... its much more fun to pass people in the 2nd half of the race than be passed by everyone (We've all been there)
- running is physical but also mental. It will hurt as you've only just started, so the battle is in your head and given your responses on this thread, it sounds like you are up for the challenge
- tell people you are doing it. It will help them push you and might help any other habits e.g. eat a bit healthier and lose a couple of pounds (but don't diet) as it's less weight to carry
- If you can in the race run with someone and keep each other going. Running can be a team sport as well
- Enjoy it and reward yourself afterwards
Wishing you all the best and we're a friendly bunch in the running thread in the sports forum... come and join us and join the strava group as well
I'd offer the following advice:
- You have 19 days so training is really only going to be the next 15 days as any runs after that need to be very easy so you are ready (tapered) for the race
- Start slowly in the race.... its much more fun to pass people in the 2nd half of the race than be passed by everyone (We've all been there)
- running is physical but also mental. It will hurt as you've only just started, so the battle is in your head and given your responses on this thread, it sounds like you are up for the challenge
- tell people you are doing it. It will help them push you and might help any other habits e.g. eat a bit healthier and lose a couple of pounds (but don't diet) as it's less weight to carry
- If you can in the race run with someone and keep each other going. Running can be a team sport as well
- Enjoy it and reward yourself afterwards
Wishing you all the best and we're a friendly bunch in the running thread in the sports forum... come and join us and join the strava group as well
T-13 days
Just finished today’s effort.
Gave up on the C25k stuff and instead tried to complete 5k as quick as possible.
Really struggled - found today very hard. Thinking back, I had a no breakfast and a poor lunch. Obviously a GU 5 mins before heading out wasn’t sufficient
So today my 5k time was 38:57. I have no idea if this is good or bad. I went on to do a little over 3.2 miles.
Pace
Mile 1: 11:51
Mile 2: 13:50
Mile 3: 11:45
Mile 0.2: 12:57
Records
400m - 1:57
1/2 mile - 4:19
1k - 6:09
And of course my first time completing 5k in this manor - 38:57.
I guess that is something to work from. Feel really bad having just finished and come back to..
“Why do people do this for fun!!”
Just finished today’s effort.
Gave up on the C25k stuff and instead tried to complete 5k as quick as possible.
Really struggled - found today very hard. Thinking back, I had a no breakfast and a poor lunch. Obviously a GU 5 mins before heading out wasn’t sufficient
So today my 5k time was 38:57. I have no idea if this is good or bad. I went on to do a little over 3.2 miles.
Pace
Mile 1: 11:51
Mile 2: 13:50
Mile 3: 11:45
Mile 0.2: 12:57
Records
400m - 1:57
1/2 mile - 4:19
1k - 6:09
And of course my first time completing 5k in this manor - 38:57.
I guess that is something to work from. Feel really bad having just finished and come back to..
“Why do people do this for fun!!”
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