I need a few good 5K training ideas! help!

[horsegirlmay]

i need some good 5K training ideas! what should i do to keep in shape!?                                      ,may

[EmersonFitbit · Accepted solution]

@horsegirlmay I've moved your post to the "Get Fit" discussion section. I'm confident you'll get some great ideas here!

Personally, I've always been a huge fan of the "Find a hill/Run up hill/repeat" approach to things. Good luck on that 5K!

[WendyB · Accepted solution]

Are you running or walking?

If running the C25K is a great program. Google it Couch to 5K.

If walking just get out there and walk. Keep adding more miles as you build up. Once you get the miles down you can work on improving the Speed.

[biker123 · Accepted solution]

Start walking; then starting running. One mile, than a mile and a half. Increase about 1/4 mile a week. Run three times per week. You'll be at 3.1 miles (5k), before you know it. Sign up for a race a few weeks in the future as a motivator. That will do it.

[SunsetRunner · Accepted solution]

There are several C25K programs if you have a smart phone.  The one I'm using is from Zen Labs which did not cost anything although I do have to put up with more ads than I'd like.  If I went for the paid version I expect the ads would go away.  I believe that all the C25K programs work the same in that they combine periods of walking with periods of running and lengthen the running time while shortening the walking time as you move through the program.  I've read a lot of personal stories that say that the people took longer to complete a C25K program than the programs are set for.  That is OK by me.  If you go this route you need to decide how quickly you want to advance.

[horsegirlmay]

i have found all of your ideas very helpful! thanks so much

[FitFamilyFaith · Accepted solution]

I did the couch 2 5k and am on week 8. I honestly never thought I would complete it and now I have two days left!!

[horsegirlmay]

OMG! good for you! that is so exiting. good luck on your last days.

[ac7ss · Accepted solution]

I haven't run for more than 20 years. That said, I am doing c25k, (just finished week 1, 60 secs running, 90 sec walking) and it feels great. I have an interval timer program on my Pebble watch and just set it for that week's target and do the intervals 3 times a week on my normal outings.
I feel great! the gradual buildup helps prevent/train away shin splints. I am very well worked out from it (Used a treadmil today, my "Run" is at 5 mph, my walk is at 3.5) and get a really good sweat going. It also keeps me in the high areobic heart rate zone. (140-157 bpm).

[LaTonya]

I no longer run but when I did my first 5k after more than 20 years, I used these two podcast sites. I still use Motiontraxx for walking:

Podrunner

http://www.djsteveboy.com/mixes.html

Motiontraxx

http://motiontraxx.com/

[Manticone]

I know the Runner's World website regularly offers training plans for 5 k, 10 k, half and full marathons. Also, if your local library has Runner's World magazine, they often - often! - have training plans in their magazines. Then you can photocopy what you need and just post it to your fridge.

[Smurfiecrystal]

 C25K! Was a big help and a good program. Also doing the eliptical and treadmill at the gym helped me a lot!

I just ran my frist 5k today dn loved every second of it! Good Luck!I l

[Lissany]

I used the C25K program from active on my iPhone (check the app store, it is $1.99) and loved it. I graduated to the 5K210K version and have almost completed it. Run Keeper, which is free, also has several training plans including ones for half and full marathons. I've really been liking Run Keeper, but have only been using it for about a week. I've run several 5ks now and a 8k with no problems on these programs and have signed up for my first half marathon in Oct. Good luck!

[VinceD]

I agree with the recommendation of the c25k apps. Using the free one from zen labs. It integrates playlists from the iPhone probably does the same for android. Ramps up running at a good pace. Have had to repeat a few days but focusing on keeping at it.

[jimmymac1us]

   My theory is to start walking, and then when your body is feeling the urge, start jogging. Jog for as long as you can and then walk until you feel ready to start jogging again. The repeat the process until you finish the run.

[iamdan]

This is about what did and it also worked for me.  I did exercise first to strengthen my muscles and don't forget stretch your legs.  I did no weights.  Just lunges, planks, some yoga.  I also did walking at that time.  1 mile to 3 miles.  After 2 months or so I did start some jogging.  1 mile, then 1.5, then 2 and so on doing it every other day giving my body a day of rest from running.  On the odd day I walked and every day I still did lunges and stretch.  I never looked at the time. Finishing was my goal and not the speed.

At 53 yrs old my first timed 5k was completed six months later and to my surprise I did it in 28 minutes.

[sm27]

I too have used C25K app on iphone/ipad. Highly recommend it. Also if you have to repeat sessions do it or else you will get discouraged!

[EmersonFitbit]

I've recently discovered the Fitstar app. 

It's great for building muscle, and trimming belly fat, which I have a ton of.

[DominicJ]

I tried C25k and all that jazz, didnt work for me

What worked in the end.

I jogged a slowish 5k, over 37minutes.

I jogged a faster one, and a faster one, and a faster one, until 6 months on I'm jogging a 5k under 26minutes,

I think I've reached the limits of my plan, but it will get you some impressive results, and then its on to the hard work of sprint training and hill training.

[pidgeon92]

I finished the couch-to-5k app a couple of weeks ago. I am quite pleased with this accomplishment. I'm at about a 10.4 minute mile. My next goal is to get to a 9 minute mile, average over three miles; as well as a 2 minute quarter mile, sprinting.