I want to run a 5K!!! How do i train?!?

Question

Okay...I'm a 26 yr old female. 5'10", 147 lbs. I recently started running...literally, a couple of weeks ago i started running...like never ran before in my life...when i started i could only run 1/2 mile without stopping...but a week later...I'm up to a mile without stopping...whoooohoooo.....( it took me like 13 mins though i know I'm the slowest person alive) anyway...my husband always runs these 5K races for fun with his friends and i want to do one...but i don't want to die of cardiac arrest...sooo how do i get ready? whats a good regimen i should follow and what kind of goals should i work for? And how long do you think it will take me to be ready? ( by the way, I'm not trying to win or anything, just tryin to not look like I'm not an 87 year old women running it) THANKS!!!

Answer 1

just keep running and running...eat lots of veggies...and healthy food...enough to give u energy.......12 hours before the race...i suggest u eat a carb packed meal..(e.g. pizza..or spagehtti..)....and dont forget to stretch properly before ever practice run.

Answer 2

The best piece of advice I can give you is to not do too much too soon.  Your cardiovascular system will develop much faster than your muscular/skeletar system will so even if you feel like you can do more, don't increase your mileage by more than 10% per week.

It sounds like you have a great start to your new life as a runner, just take it easy and you'll have many great injury free years ahead of you!

There is a great program called "Couch to 5K" that is an awesome tool to help you finish your first 5K.  Copy and paste this link: http://www.coolrunning.com/engine/2/2_3/...

or you can just google "Couch to 5K".  There is even a pod cast that goes with the program that is pretty good!

Congratulations and good luck!

Answer 3

Ok, first of all i am training for a 5km too. This would be my advice,

Beginner's Schedule

Week One

Mon Rest

Tue Run 1 min, walk 1 min. Do 10 times

Wed Rest

Thu Run 2 mins, walk 4 mins. Do 5 times

Fri Rest

Sat Rest

Sun Run 2 mins, walk 4 mins. Do 5 times

Week Two

Mon Rest

Tue Run 3 mins, walk 3 mins. Do 4 times

Wed Rest

Thu Run 3 mins, walk 3 mins. Do 4 times

Fri Rest

Sat Rest

Sun Run 5 mins, walk 3 mins. Do 3 times

Week Three

Mon Rest

Tue Run 7 mins, walk 2 mins. Do 3 times

Wed Rest

Thu Run 8 mins, walk 2 mins. Do 3 times

Fri Rest

Sat Rest

Sun Run 8 mins, walk 2 mins. Do 3 times

Week Four

Mon Rest

Tue Run 8 mins, walk 2 mins. Do 3 times

Wed Rest

Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins

Fri Rest

Sat Rest

Sun Run 8 mins, walk 2 mins. Do 3 times

Week Five

Mon Rest

Tue Run 9 mins, walk 1 min. Do 3 times

Wed Rest

Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins

Fri Rest

Sat Rest

Sun Run 8 mins, walk 2 mins. Do 3 times

Week Six

Mon Rest

Tue Run 15 mins, walk 1 min. Do twice

Wed Rest

Thu Run 8 mins, walk 2 mins. Do 3 times

Fri Rest

Sat Rest

Sun 5K Race!

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks

You may think there is a lot of walking, but it is there to build your muscles to cope with futher training.

Hope this helps