Running a 5K?

Question

I am 32 years old, and just had two babies (they are 2 years old and 1 year old). I recently lost 50+ lbs... and now am ready to try and add activity to my life.

I am trying the couch to 5K program online. Has anyone tried this? Advice?

There is a local 5K in August - realistically, do you think I have time to get ready for this? I have never liked running - but I am willing to give it a try. I figure, you don't like things you aren't good at - and right now, I am not good at it.

How long does it take to build up endurance (doing it 3 x/week)? How long does it take to see results?

Thanks so much!

PS What would you say would be a respectable time to finish the race in? I am no longer overweight - I am just out of shape!

Answer 1

ok i run cross crounty and all of my races are 5ks im 16 and i begain last year in aguest when school started. My 5k time (3.12 miles) was 32 min and 34 seconcds with in 3 months running 5miles every day and doing sprints for 1hr 2 days of the week till the state meet in novembet i got my time down to 18mins flat. i still run 5 miles every day and my time is 17 mins. i think that for you you could have a finishing time of about 25 mins. it doesnt take alot of time to build endurence. if you want to build it up what i suguest it (if you have one) take you mp3 player with you and have a running playlist have at leats 15 songs but make sure they are slow songs and run to the tempo or speed of the song after 3 weeks get faster songs and so on and so forth. or you could try this  start out walking 5 miles (drive your car the route your going to take so you know how far it is) after 1 week then start jogging for 5mins the walk for 5 mins after 1 week bummp it up jog 10mins and walk 3 then got to jogging for 20 mins and walk 10 the try to jog the whole thing after that every time you do the 5 miles jog dont walk even when it hurts because running through the pain is what builds mental endurance and you have to have a lot of that

a good tip is if your sides hurt (whitch they probably will) drink water all day the day before you run. dont drink wihile you run it can make you sick a good thing to eat is pasta before you run and a bananna after

also a few people get whats called shin splints ( cant spell but the bone in the lower part of your legt in front of your calf) so you might have to tape your leg you tape you leg with medical tape or get that elsatic bandaid that you can rap your leg in

p.s. if you need any more help i also train the other runners and if you want to contiun running i can set you up a diet and work out plan fit just to you

Answer 2

an good time for a high school boy is 18 minutes

and i'd say to get in shape, 3 times a week will be fine if you do it starting now, but i believe that it will be really hard to do that when summer comes due to the heat

so when june and july hit, i would start waking up at 6 and go for an hour run 5 times a week because you've only got 2 months left and at 6 in the morning, it's not too hot

Answer 3

you will totally be ready in time for august! a 5K is only 3.1 miles so over two months is definitely enough time.

Try running 3 days a week and then adding days as you go. Make sure though that you have at least one rest day for youre body to recouperate. If you have any pain for more than a week you need to go to a doctor and get it checked out. Maybe doing some LIGHT weight lifting will help you also.

Eat healthy and drink A LOT of water and you should do pretty good!

I know that for high school students an average time is about 22-24 minutes. Really good girls running for the first time run under 20min. depending on how fast the course is. If you have any other questions please email me! Hope this helps! :)

Answer 4

Never done this workout, not a beginner, but Aug. is usually one of the hotter months.....race probably at 8AM?  Building up endurance doing 3 times a week, don't know how long/far your going but if your OK weight wise, don't smoke, eat good I would say about each week 1/2 you'll see the smallest difference.  Besides running the 3 days a week any cardio will increase your endurance big time without the pounding on your body (stairclimber or bike).  Getting your heart rate up and keeping it up will increase your endurance, but not overnight!!  Say 28-34 Min. would be respectable time,  just work on not having to walk once your around 2 months in your program.  Good Luck

Answer 5

i would add to the training ideas but everyone else has covered just about everything...i also run cross country (varsity) i'm a sophomore and my fastest time was on a grass course in 18:01...i'm a guy but the girls state champion ran a 17:42...i think a respectable time for someone of your age and condition if you start now and train through August would be a mid 22-23 min.  it's great that their are people like you willing to get into shape and still run long after school years...best of luck to you and stick to it you can do whatever you put your mind to.

Answer 6

The worst thing you could do as a beginner is to compare your progress/potential/prognosis possibilities with performance of others.

Face it, you're starting a new phase in your life, and this activity is different for everyone.  Don't set yourself up for disappointment.  Just do it with the idea that it's a life-long journey, not a simple destination.

Good Luck

Answer 7

youll be fine by August. The most important thing is to stick with it! You can do it. Also in order to stick with it i found that taking baby steps is the way to do it. Kill yourself without killing yourself or stopping. Around 30 minutes should be fine for you. It will be terrible at first but pass 13 days of it and you can do it!