Walking a 5K

[dbalge]

I started back walking for fitness again about 6 weeks ago after about 8 months away. I'm currently about 70 pounds overweight after losing a total of 45 pounds since last year. At the present time I'm walking about 6-8 miles most days, usually around 40-50 miles a week. There is a 5 K race in our area on Memorial Day and I signed up for it and will either walk or walk/run the race. I just started training for it and wondered what a good time for walking a 5K was. I walked it on my treadmill today and I did it in 47:25. Is that fair or decent? Although I hope to do better and get close to 40:00. Just wondering where I am to the norm. Thanks!

[Rich_Laue]

That's better than my first 5K.

If you have been doing 6-8 miles a day, you should have no problems with the 3.2 miles of a 5K. Sounds like your doing good. 

[shipo]

Do an internet search for a "Couch to 5K" (aka. C25K) training program; given how much you walk you should be able to nail the program pretty quickly and be ready for your 5K event.  I'm thinking you have a pretty good shot of doing it under 40:00.

[SunsetRunner]

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@Rich_Laue wrote:

That's better than my first 5K.

If you have been doing 6-8 miles a day, you should have no problems with the 3.2 miles of a 5K. Sounds like your doing good. 

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I agree. I do 6-8 miles a day and on a weekend I do a 20 miles walk in 5.5 hours.   So 3.2 miles should be a breeze for that person.    

[WendyB]

Also make sure to get some walking in outside. Not just treadmill. As they are different.

Especially if you are going to run some of it.

[shipo · Accepted solution]

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@WendyB wrote:

Also make sure to get some walking in outside. Not just treadmill. As they are different.

Especially if you are going to run some of it.

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Well said.

I coach a lot of beginning runners both at my company and for a local running club, and "treadmillers" are always surprised how much harder it is to run outside.  I would say on average they are forced to slow down by two minutes per mile when they hit the pavement for the first time.

Issues I've noticed from folks transitioning from the treadmill (aka. the "dreadmill") to road or trail running:

• Vision: Many folks have a problem with adding the additional element of "watching where they are going" when they first get outside.  The issue can manifest itself simply as being challenged to maneuver around rocks, storm drain openings, curbs, and irregularities on the sidewalk/road/trail, through more critical issues like not noticing stop signs, cross streets, or even parked cars.
• Breathing: Many folks initially focus on the ground right in front of their feet (instead of several paces ahead), and with their heads so inclined, they complain of not being able to breathe.
• Hills: While it may be flat where you live, it is anything but here in New Hampshire, and the vast majority of my runners who've made the jump to outside are literally crushed by the first incline beyond "gentle".
• Joints (primarily ankles): Irregularities in roads, sidewalks, trails, and even manicured golf courses, require greater mobility in the ankles when running versus running on a treadmill; it is not at all uncommon for some of my runners to complain of significant joint pain as their joints learn to cope with the wider range of motion required for running outside.  While enhancing one's range of motion is always a good thing, it doesn't feel so good when you are first exploring/challenging the limits of one's flexibility. 

The good news for all of the above is you will quickly adapt once you get outside; it is best if you can run with someone for your first dozen or so runs in the great out of doors.  🙂

[dbalge]

@WendyB Thank you , although I think I have it covered. During the work week, I usually walk around the lake at my office building at least once an hour which is about 1,000 steps. I usually have close if not over 10,000 steps by the time I get home. On the weekends, I usually use the treadmill at home since there isn't a suitable track close to home. 

[dbalge]

Well everyone, I completed my first 5K (walking) on Memorial Day. I had a blast! So many cheerleaders cheering all the runners (and walkers) to finish the race! I didn't do as good as I had hoped.... I was planning to get in some training for running and run and walk the race, but unfortunately, I had some pains in my feet and had to get both big toenails removed by a podiatrist. (ouch!) So, I was limited to little walking for about a week and was able to resume almost normal walking about a week and a half prior to the race. My time was 50:50 which is okay considering I'm still recovering from the surgery and I had 150+ people finish behind me! I had so much fun, I signed up for another 5K a week from this Saturday. I'm hoping I can do a little running along with walking to improve my time.

[WendyB]

Ouch is right. Sorry to hear that.

Woot on the race! Sounds like you did good! I'm sure you will do better on the next!

[betpchem]

Good for you! I hope your feet feel better soon.