5K

I would like to run my first 5K in May.  Any suggestions on what I will need to do to make my goal.  Presently I work out about 4 to 5 times a week.  Mostly I do a excersise bike for about 35 min. and then a treadmill for about 10-12 min, with half being a run.  In the fall I was running around the school by my house.  I think it is a mile and 1/4.  The furthest I have run I think is just under 2 miles. Is this doable, any suggestions on what outside running I will need to do and what about the treadmill.  I know 10 minutes is not enough. Thanks john oh yea, where the hell is spell check

Hi - You can do it!  I used a program called Couch to 5K - you can find it at http://www.kicksports.com/engine/2/2_3/181.shtml. I did it last fall and ran 2 5k's in November.  I'm starting running again next week and plan on doing a local road race series!! Who'd a thunk it?  Good luck!

Thanks for the advice and support.  I am going to use Hal Higdon's 5K training program.  It is laid out in 8 weeks of training until the race. Today I ran on a treadmil for 20 min at a rate of 5mph and an incline of 2 percent. for   10 min after a warm up and then walked for another 10 on it.  I finished another 20 or so on a bike.  I feel like I have a good base of fitness that I can do the training.   Again thanks for the support. john

The couch to 5K programs are pretty good, but might I also make a suggestion? If you concentrate on the bike one day and the treadmill the next, the chances of getting a good amount of running are better.  Maybe do the bike for 45 minutes one day and try treadmill work for 30 minutes the next.  This will give you days off from running so you are more rested when you do the jogging but you are still doing cardio work.  Also figure that a 5K will take about 30 minutes if you have the treadmill at 6.0 mph, so if you strive to increase your run times a little bit each week you'll have no trouble at all making a 5K in May. Linn

Thanks, I right now run at a pace of 5 mph and can run that for 20 min so I have something to work on. john

my friend gave me this to use...I'm doing my 1st one in may too.  this is what I'm trying to follow.  I have yet to transition to outside....

http://www.halhigdon.com/5K%20Training/5-Knovice.htm good luck.  

Thanks, I printed that.  Now I know how much work I have to do but I think my goal is doable. john

Welcome John, You have an awesome goal.  5k is very doable.  The couch to 5k is a great program.  I would also suggest starting to work your way up to 2, then 3 miles, by running and walking.  Nothing wrong with running 5 minutes, walking 2 minutes.  The most important part of the 5k is starting.  You don't have to worry because you will finish.  Have fun and enjoy the run. Rob

thanks.  yes I am going to have to walk and run when I get outside. john

YES! YES! YES! It's very doable.  The first thing you need to do it SIGN UP.  Do it now.  Like as in today.  If you do it, you will do it.  That is a great first step.  The training will be no problem after that.   I cant wait to hear about it.