5K Running Plans

[944fan]

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?

[944fan]

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?

[944fan]

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.

[944fan]

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!

[944fan]

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.

[944fan]

Ah yes thanks, was going to mention parkrun and then forgot. I have signed up, my local one is just down the road. Going to wait until I can complete the full distance without stopping and then go and do one.