Crosswords0 min ago
5KM run....
8 Answers
If I want to do the 5km Race for Life this year, can anyone suggest a training plan (overweight and unfit)? Please don't direct me to a running website as I have looked at it's all a little OTT for what I am planning to do .... just a brief outline plan would be great.... TIA
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Have you looked at the Race For Life website?
http://www.raceforlife.org/health-and-training /training.aspx
http://www.raceforlife.org/health-and-training /training.aspx
When are you planning on doing this race? If you've never done anything like this before and your fitness level is poor, then you need to spend at least 6 months prior to the race training.
If you can, buy a Polar Heartrate Strap, so you can monitor your heart rate. A good way to judge if your fitness level is improving, will be when your heartrate doesn't rise to the same level as when you started.
Start off walking at a moderate pace for the first week, then build up to a brisk walking pace in week 2-3. When you feel you are ready build up to a jog, i.e walk for 3 minutes, then jog for 1 minute, then back to walking, keep repeating this.
Over the weeks, try to increase the length of time you are jogging, but do this gradually, eventually increasing your speed and pace. You should also aim to increase your distance over the months too, so eventually you will complete 5kms, but make sure this is not done too close to the race day.
Ensure you wear appropriate running shoes and keep hydrated, if you do not, you are more likely to suffer cramps and shin splints. Also ensure you warm up first, to prevent muscle tears and ideally stretch after your session, to maintain flexibility.
If you can, buy a Polar Heartrate Strap, so you can monitor your heart rate. A good way to judge if your fitness level is improving, will be when your heartrate doesn't rise to the same level as when you started.
Start off walking at a moderate pace for the first week, then build up to a brisk walking pace in week 2-3. When you feel you are ready build up to a jog, i.e walk for 3 minutes, then jog for 1 minute, then back to walking, keep repeating this.
Over the weeks, try to increase the length of time you are jogging, but do this gradually, eventually increasing your speed and pace. You should also aim to increase your distance over the months too, so eventually you will complete 5kms, but make sure this is not done too close to the race day.
Ensure you wear appropriate running shoes and keep hydrated, if you do not, you are more likely to suffer cramps and shin splints. Also ensure you warm up first, to prevent muscle tears and ideally stretch after your session, to maintain flexibility.
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That is so weird, I was just going to ask a similar question to yours echokilo..I am 36 and not overweight, i thought I was fairly fil until I joined a running group a few weeks ago, It is actually harder than I thought it would be. I can run 1KM non stop but I want to know how long should it take me to be able to run 5km non stop? I am planning on doing a race in 6 months. I can walk a good 4 miles in about 55 minutes....Please advise somebody, i feel like a failure!
Maidie, there is no wrong or right amount of time to run any race, it all comes down to the individual's running ability and fitness. With practice and increased fitness, your time will be reduced.
The only way to know how long it will take you to run 5Km, is to actually run it and see, which you should do at some point, prior to the race, if it is your intention to run it in the first place, as opposed to walking it.
The only way to know how long it will take you to run 5Km, is to actually run it and see, which you should do at some point, prior to the race, if it is your intention to run it in the first place, as opposed to walking it.
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