How to Run a 5K...???
Discussion
In a moment of what I can only assume was total madness, I signed up to run a 5K race in just under a month's time.
I can barely run 50m, let alone 5,000 (unless there's a good steak at the end of it!). I am unfit and a little over weight...ok - quite a lot over weight (35-40lbs).
So, how the heck am I going to do this?
I guess the first thing I need to do is go to the store on Saturday and buy myself some running shoes. What do I want to buy (don't want to spend a fortune)?
Then what?
I can barely run 50m, let alone 5,000 (unless there's a good steak at the end of it!). I am unfit and a little over weight...ok - quite a lot over weight (35-40lbs).
So, how the heck am I going to do this?
I guess the first thing I need to do is go to the store on Saturday and buy myself some running shoes. What do I want to buy (don't want to spend a fortune)?
Then what?
popegregory said:
Would “go running” be too obvious a next step...?!
What’s your goal for this 5k - do you have a target time or is it to just run the whole thing? I’d start by measuring a 5k course, starting slowly, and seeing how far you can go. Three to four days later, try and go further...
I think I need baby steps here! I am good at eating well and drinking beer...but going running is going to be one hell of a shock to the system!What’s your goal for this 5k - do you have a target time or is it to just run the whole thing? I’d start by measuring a 5k course, starting slowly, and seeing how far you can go. Three to four days later, try and go further...
Honestly, I don’t have a goal (other than to get to the end not dead). I don’t know what is a good time and what I should be aiming for. I cycle, but because it’s so flat around here, I find myself just coasting rather than really pushing on.
I will download the couch to 5k app and see what it’s about.
I will also measure out a 5k route and after buying some shoes at the weekend will give it a go.
Do I want to run on hard ground or grass?
Brainpox said:
The Moose said:
Thanks for the vote of confidence!
If you go out and run 5k next week you'll hurt yourself, doesn't matter how expensive your shoes are. I'm in the same boat - I just started the Couch to 5k thing and any running after not doing any is a real shock. 
deanobeano said:
Join Parkrun. There is bound to be one close to you. Free timed 5k run every Saturday. All abilities from 15min to 1hr 15min pace.
http://www.parkrun.org.uk
The nearest is about 4,000 miles from me unfortunately!http://www.parkrun.org.uk
The Moose said:
deanobeano said:
Join Parkrun. There is bound to be one close to you. Free timed 5k run every Saturday. All abilities from 15min to 1hr 15min pace.
http://www.parkrun.org.uk
The nearest is about 4,000 miles from me unfortunately!http://www.parkrun.org.uk
ghost83 said:
As above get yourself to sweatshop!
When I started running I was wearing my adidas trainers and tbh it’s ended up knackering my heel so I bought some new balance trainers which were around £100 and make sure you go a size bigger to allow your feet to swell I’d also recommend the proper running socks at an extra £10
Last February I weighed 16stone and was classed as obese
12 month later I weigh 11stone and I now run 5k most nights with a 10k once or twice a week! It’s all in the breathing tbh and I couldn’t run for s
t and now I absolutely love it
Damn! 5 stone loss. What did you do? Chop off both arms?!When I started running I was wearing my adidas trainers and tbh it’s ended up knackering my heel so I bought some new balance trainers which were around £100 and make sure you go a size bigger to allow your feet to swell I’d also recommend the proper running socks at an extra £10
Last February I weighed 16stone and was classed as obese
12 month later I weigh 11stone and I now run 5k most nights with a 10k once or twice a week! It’s all in the breathing tbh and I couldn’t run for s
t and now I absolutely love it I have a couple of stores locally that will watch you run, analyze your gait and do all manor of other fancy stuff I am sure. The pricing does scare me however! Their website seems to be full of shoes that are hundreds of dollars. At this rate, I'll be spending about a dollar per meter!!!
pgh said:
First congratulations on taking on the challenge, as others have said, you're already doing better than many.
There's some great advice above about starting carefully and ensuring you have shoes that aren't going to injure you.
My small contribution would be to encourage you to work out a 5k loop starting somewhere very near your front door. I know Garmin Connect https://connect.garmin.com/en-US/ has a tool for drawing across a map to calculate distance. I'm sure there are others. Strava provides a great way of seeing where others near you are running too.
The 5k loop lets you know exactly how far you are going to be going on the race day. It also lets you measure your progress against your goal. Plus, you can try a mixture of running and walking around that 5k. Once you've managed running/walking around, you at least know that you will finish the event you've signed up for - that's a huge motivating boost in itself - "I'm going to do it, the only question now is the time".
Finally, as you'll experience in a month, your body/brain will find that little bit extra when you are running in an event with a big group of people. If you can get to completing 5k before the event, you may well surprise yourself with your time on the day.
Good luck!
Thanks for the positive thoughts/comments!There's some great advice above about starting carefully and ensuring you have shoes that aren't going to injure you.
My small contribution would be to encourage you to work out a 5k loop starting somewhere very near your front door. I know Garmin Connect https://connect.garmin.com/en-US/ has a tool for drawing across a map to calculate distance. I'm sure there are others. Strava provides a great way of seeing where others near you are running too.
The 5k loop lets you know exactly how far you are going to be going on the race day. It also lets you measure your progress against your goal. Plus, you can try a mixture of running and walking around that 5k. Once you've managed running/walking around, you at least know that you will finish the event you've signed up for - that's a huge motivating boost in itself - "I'm going to do it, the only question now is the time".
Finally, as you'll experience in a month, your body/brain will find that little bit extra when you are running in an event with a big group of people. If you can get to completing 5k before the event, you may well surprise yourself with your time on the day.
Good luck!
I know I can walk 5k with no problem - my wife and I used to walk 5 - 8 miles at a time and we could always have done more given the time or inclination. I know I can walk at a steady 3.5 miles per hour pretty much indefinitely so I know that in the worst case, my time will be just under 1 hour. I guess that at the event, a 6mph running speed should be about achievable - I guess that's a time of about 30 mins.
All I can say is thank f
k I clicked the 5K button when signing up as opposed to the half marathon distance!!! 
Oh, and the best news? I just double checked and it's not 4 weeks away...it's 3 weeks this Sunday
T-24 days
In the back of a closet I found a pair of shoes that resemble something to run in. As I have less than 4 weeks, I thought I better get running sooner rather than later!
This evening I went out for the first time with a bunch of apps loaded up. Headed to the park and ran around the lake multiple times.
Given that I have to fit 9 weeks of training into 3 weeks, I thought I’d start with week 3, day 2 which was supposed to be:
5 minus brisk warm up walk, [then jog 90 secs, walk briskly 90 secs, jog 3 mins, walk briskly 3 mins]*2, 5 min warm down walk. Total of 28 mins.
Unfortunately after starting the first bit of jogging, I missed the first beep on the couch 2 5k app. Thinking to myself that was the longest 90 seconds ever I checked the app and I was 10 seconds from supposedly finishing the first 90 secs walk. After that, I just made it up as I went along.
What I ended up doing was:
5 mins brisk warm up walk, 3 mins jog, 3 mins walk, 90 seconds jog, 3 mins walk, 90 seconds jog, 2 mins walk, 2 mins jog and finally a 10 min warm down walk. Total of 32 mins (obviously I have made a bit of a mistake somewhere counting!).
Total mileage was 2.3 miles (3.7km). Splits:
Mile 1 - 12:31
Mile 2 - 13:36
Mile 0.3 - 17:12 (solely walking)
At today’s average, the 5km would have taken me 42:38.
No idea if this is any good or not. In my mind, I didn’t do as well as the app wanted - did more running than jogging.
Thoughts:
1. My wife came too and the first section of jogging she was behind me and was surprised at my pace. I remarked that her strides were much shorter than me. Second jog around she lengthened her stride a bit and was with me. She is fitter than me (in all ways!!).
2. Why the fk do people do this for fun? Are you all a bunch of sadomasochistics?!
In the back of a closet I found a pair of shoes that resemble something to run in. As I have less than 4 weeks, I thought I better get running sooner rather than later!
This evening I went out for the first time with a bunch of apps loaded up. Headed to the park and ran around the lake multiple times.
Given that I have to fit 9 weeks of training into 3 weeks, I thought I’d start with week 3, day 2 which was supposed to be:
5 minus brisk warm up walk, [then jog 90 secs, walk briskly 90 secs, jog 3 mins, walk briskly 3 mins]*2, 5 min warm down walk. Total of 28 mins.
Unfortunately after starting the first bit of jogging, I missed the first beep on the couch 2 5k app. Thinking to myself that was the longest 90 seconds ever I checked the app and I was 10 seconds from supposedly finishing the first 90 secs walk. After that, I just made it up as I went along.
What I ended up doing was:
5 mins brisk warm up walk, 3 mins jog, 3 mins walk, 90 seconds jog, 3 mins walk, 90 seconds jog, 2 mins walk, 2 mins jog and finally a 10 min warm down walk. Total of 32 mins (obviously I have made a bit of a mistake somewhere counting!).
Total mileage was 2.3 miles (3.7km). Splits:
Mile 1 - 12:31
Mile 2 - 13:36
Mile 0.3 - 17:12 (solely walking)
At today’s average, the 5km would have taken me 42:38.
No idea if this is any good or not. In my mind, I didn’t do as well as the app wanted - did more running than jogging.
Thoughts:
1. My wife came too and the first section of jogging she was behind me and was surprised at my pace. I remarked that her strides were much shorter than me. Second jog around she lengthened her stride a bit and was with me. She is fitter than me (in all ways!!).
2. Why the f
k do people do this for fun? Are you all a bunch of sadomasochistics?!Edited by The Moose on Saturday 24th February 01:02
Edited by The Moose on Saturday 24th February 01:04
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:
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.
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!!”
MC Bodge said:
The Moose said:
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!!”
You really need to build up with shorter efforts. Don't worry about your times at this stage.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!!”
Ps. You are not challenging any records yet
What shorter efforts do you mean?
So, the 5k was last Sunday!
I have felt that I was struggling to pace myself properly on the training runs I had done so I picked someone during the race and tried to stick with them. The pace I ran at in the group was no different to the pace I did the last training run (where I ran about 0.7 of a mile, walked 0.2 and ran the last 0.1). Really interesting that I was much faster on my own.
Anyway, I ran for 1.5 miles - I wouldn't be surprised if that was the furthest distance I had ever run. Granted, not at an Earth-shattering pace, however I am still really pleased with that! Heck, if you had told me 3 and a half weeks before that I was going to be able to run for 1.5 miles without stopping then I would have thought you were nuts!
After that, I did a combination of quick walking and running.
Anyway, I ran across the finish line, feeling like I had just won the London Marathon, picked up my medal (gold of course) and went to check my time. Imagine my surprise and elation when the time was showing as 30:07. I ran 5k in 30 mins and 7 seconds?
Well, no. As it turns out, this was one of the worst organized events I've seen - it started badly and went downhill from there. They started us in the incorrect direction (we were supposed to run N but instead ran S). Anyway, the volunteers did a reasonable job...until the 3rd from last who sent us the wrong way, cutting the course down to 2.8 miles.
My adjusted time turned out to be 34:53. Not as good as it sounded initially, but could have been worse I guess!
My knees are still sore - I suspect a combo of running on tarmac/concrete and being a touch (*ahem* 40lbs) overweight doesn't help. I can't help but think if I did this more regularly it would cause me joint issues in the future.
I am keen to do one more run on my own at a preferably slower pace and see what my 5k time actually is!
Thanks for the words of support as I went along!!!
I have felt that I was struggling to pace myself properly on the training runs I had done so I picked someone during the race and tried to stick with them. The pace I ran at in the group was no different to the pace I did the last training run (where I ran about 0.7 of a mile, walked 0.2 and ran the last 0.1). Really interesting that I was much faster on my own.
Anyway, I ran for 1.5 miles - I wouldn't be surprised if that was the furthest distance I had ever run. Granted, not at an Earth-shattering pace, however I am still really pleased with that! Heck, if you had told me 3 and a half weeks before that I was going to be able to run for 1.5 miles without stopping then I would have thought you were nuts!
After that, I did a combination of quick walking and running.
Anyway, I ran across the finish line, feeling like I had just won the London Marathon, picked up my medal (gold of course) and went to check my time. Imagine my surprise and elation when the time was showing as 30:07. I ran 5k in 30 mins and 7 seconds?
Well, no. As it turns out, this was one of the worst organized events I've seen - it started badly and went downhill from there. They started us in the incorrect direction (we were supposed to run N but instead ran S). Anyway, the volunteers did a reasonable job...until the 3rd from last who sent us the wrong way, cutting the course down to 2.8 miles.
My adjusted time turned out to be 34:53. Not as good as it sounded initially, but could have been worse I guess!
My knees are still sore - I suspect a combo of running on tarmac/concrete and being a touch (*ahem* 40lbs) overweight doesn't help. I can't help but think if I did this more regularly it would cause me joint issues in the future.
I am keen to do one more run on my own at a preferably slower pace and see what my 5k time actually is!
Thanks for the words of support as I went along!!!
egor110 said:
Nice one , you've done your 5k race next step bung on another 5 k so you have more choice with 10k races.
Re pace keep a eye on your watch so you can tell if the person you've caught up with is going faster/slower than your target speed .
Re your knees quite often the problems not actually your knees but a tight ass/hips pulling on your knees , get a foam roller and get rolling , also consider doing some of your runs off road as it's softer than tarmac.
Don’t think anyone has ever told me I’ve got a “tight ass” before. Thank you Re pace keep a eye on your watch so you can tell if the person you've caught up with is going faster/slower than your target speed .
Re your knees quite often the problems not actually your knees but a tight ass/hips pulling on your knees , get a foam roller and get rolling , also consider doing some of your runs off road as it's softer than tarmac.
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