When training for 5K, What method is better-Intervals Run/Walk or Running distance non stop?

Question

Training for my 1st 5K - I want to increase my time and my distance plus endurance. 35 yr old female-5'9" 139lb but my max mile is at 8 min 30 sec...Not good at all. Avid hiker and Mtn biker Just picked up running as a personal goal and can run about 1.5 mile non stop but very winded and heart rate way high. HELP!! Any breathing tips as well as form would be great...

Answer 1

First of all, you should not run stop, five minute break, run stop, five minute break, repeat. That slows you down. Alot. If it's for a 5K I would recommend you run nonstop, just not at such a fast pace, and then if you do manage to get tired, I would walk fast for a little bit.

Answer 2

sounds like you need to build a base so dont even worry about intervals just go out and run LSD long slow distance since your a beginner go out and run for 25-30 minutes the 25 mark is when your body starts to change and get better so as the weeks progress build up time about 6 weeks before your race if you want to peak lower your mileage than start your intervals which need to be fast theres no point in jogging than walkn doesnt help at all

Answer 3

As a beginning runner please don't do intervals ........as you said work on your endurance part of running first.  Start with 3 or 4 days a week with one day pushing a long distance (in which you don't worry about the time it takes, but keep it).  Since training for a 5K the longest run you'll need to do is approx. 5-7 miles,  but work up to it with a 5-10% increase each week or every other week.  Once you get use to 3 to 4 days a week after two or so months of training add an extra day if you want.

With your weight which is good for your height you don't have to worry about getting it down to become faster........just gotta work on becoming more adapt to running in general.  Try to lift weights with legs if possible .......this will keep them strong and flexible (esp. calves).  

I've used a heart rate monitor for over 10 yrs. and 98% run and 2% bike,  sure your figuring this out now ...... you can bike just about all out and my heart rate will get around 130-140.  Then go out and run a hard pace (6 min. mile) and my heart rate will get around 160-165!  When racing a 5K it will get around 175-180 by the end (running 3.1 Mi. under 6 min. pace).

Breathing tips I really can't give you a whole bunch except when very winded learn to breathe controlled through your mouth.  You can't get enough oxygen through your nose when you are gasping for air and also it will take "a lot" of time but work on your form, find what is easiest and most comfortable for you!  Good Luck, feel free to contact if need any help.

Answer 4

If a mile and a half is as far as you can run without stopping then you need to build your endurance so that you can run the full 3.1 miles without stopping. Slow down when you must but just don't stop. Keep moving and accept a slower pace as the price for the improved endurance. Once you build a strong foundation, (this could be weeks or even months) of longer runs you can start building speed by incorporating interval training into your program. You also should try to kick up your speed to a maximum level for the last twenty to thirty seconds of every run. Build a good foundation first though, so that the intense stress and strain of running all out doesn't cause injury.

As for breathing, don't let hard breathing fool you. It's a good thing! Your muscles want that O2 and your lungs and heart are working to supply them. Breathe deeply and exhale completly so that you get rid of as much of the CO2 as you can with each breath.

You might also want to consider using a heart rate monitor. If you do I suggest you test yourself to determine your maximum heart rate and don't trust the age/heart rate formulas.

Good Luck!

Answer 5

For starters, 8:30 per mile is NOT bad. In a normal race, you would be at the beginning of the middle of the pack, meaning, you would beat most of the other runners.

The best answer to this depends on you. What will get you through the distance? To be honest, your first race of any distance or training, speed should not be something that  you should be worried about. And if you are, you're being too hard on yourself.

A 5k can be a brutal race. Start too fast, peter out at the end. Start too slow, you might lose time on the race. It's a delicate balance.

In my opinion, everyone should try to run through a 5k, with no stops, maybe other than for hydration. That doesn't mean sprint the whole thing though.

For training, I would try to run at a comfortable pace, or the fastest comfortable pace. You should be conversational or able to talk throughout your runs. This might mean you need to slow down a little bit. That's okay. Running isn't all about sprinting. Running as fast as you can, doesn't help if you can't get through the distance you want to.

http://www.coolrunning.com/engine/2/2_3/...

I would use this program to get you where you want. Find the section where you are currently at, and build from there.

And speed can come later. Get a few 5k's under your belt. Get a feel for what's comfortable and then you can push that bar up a notch or two. This is definitely a process. Not instant success. I can guarantee that no one ran their best possible race, the first time... it can always be surpassed later, with a little experience.