Treadmill training for first 5K

Richbehr
on 1/22/09 1:37 am - North Haven, CT

Well I've decided to focus on one of my goals and that is to run in my first 5K this spring. Right now I'm doing this on the treadmill at the gym:

5 minutes @3.5 mph
1 minute @4.5 mph
30 seconds @3.0 mph

I do this 3 times and it amounts to about 1.6 miles in 19 minutes, so that would put me in about 40 minutes for the 5K. Does this sound good so far?
How much and when should I increase the time and mph?

Thanks everyone!

"Death borders upon our birth, and our cradle stands in the grave. Our birth is nothing but our death begun."

wjoegreen
on 1/22/09 1:56 am - Colonial Heights, VA

RNY on 09/26/06

Do what feels good to you and your body. That translates into maybe a little more every other day or every couple of days. Just don't get impatient and go for the whole enchilada at one time. I would recommend going the whole 5K distance at whatever speed you can handle, even if yu have to walk the entire distance, then throw some jogging in during the route and work on decreasing your personal time/personal record (PR). That way you will build a more solid and healthy foundation to build on for going further and then work on faster and you become more envigorated and motivated to excell. You can also look into interval training routines and High Intensity Interval Training (HIIT). But I wouldn't get too heavy into that until after your 5k distance is obtained.
Welcome to this bunch of looney toons. They keep me pumped up about staying active and healthy. I hope we can do the same for you.
Seems you have already drank the Kool-ade.

(I lurk more nowdays as I am recoverying from a hip injury and not actively running right now)

Joe

Joe Green
Colonial Heights VA
[email protected]

KJudson
on 1/22/09 6:21 am - Lake Wylie, SC

RNY on 09/03/08

HEY.....Im training for my first 5k too!!!! We're treadmill soul mates!!!!

Okay this is what I do:

warm up for 7 minutes....starting at 1.7 then end up at 2.3
walk 3 minutes at 3.2
run 2 minutes at 4.8
and repeat this til the last 15 minutes..then I go
walk 3 minutes
run 2 1/2 minutes

then of course the 5 minute cool down. This morning I completed 3.33 miles in 60 minutes. Not sure what that means.....but there's the #.

I've been doing this for the past 2 weeks. Every couple of days Im running longer on the intervals.

NOW believe me, Im no expert at this...so don't follow my advise or what Im doing. Just wanted to tell you what I was doing!!

My 5k is on Feb 28th. Its the Frosty 5k in NC!!!

MacMadame
on 1/22/09 5:12 pm - Northern, CA

VSG on 09/24/08

I recommend the Couch-to-5K program. I'm on week 7 and have gone from only being able to run 1 minute at a time to being able to run 25 min. at a time in about 10 weeks (I took my time in the beginning and did some weeks for two weeks in a row.)

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KJudson
on 1/22/09 10:00 pm - Lake Wylie, SC

RNY on 09/03/08

Spill girl....whats the Couch-to-5K program ...and WHERE can I get it.

FoodFetish
on 1/23/09 12:07 pm - Houston, TX

check out C25K.com I am on week 5 and can jog for 8 minutes.

Amy

(15 pounds in the week before surgery--that pre-surgery diet is a doozie!)

Seht
on 1/23/09 12:08 am

RNY on 01/22/08

I did the couch 2 5k also it's a good starter program.
Just so you know, it's much different on the street than on the treadmill.
Here is a chart that shows you what you need to do with the treadmill to simulate the street.

Effort-based Treadmill Training Speeds
*Running Speed on a treadmill with no incline (zero percent) is actually slower than running on a flat road or track surface since it takes less effort because you do not have to overcome air resistance on a treadmill. The % numbers represent the percent grade of the treadmill.

MPH setting
on a treadmill

Flat Road Pace *

0%*

1%

2%

3%

4%

5%

6%

7%

8%

9%

10%

5.0

12:00

12:31

11:44

11:05

10:32

10:03

9:38

9:16

8:56

8:38

8:22

8:07

5.2

11:32

12:02

11:18

10:42

10:11

9:44

9:20

8:59

8:40

8:23

8:08

7:54

5.4

11:07

11:35

10:55

10:20

9:51

9:26

9:03

8:43

8:25

8:09

7:55

7:41

5.6

10:43

11:10

10:32

10:00

9:33

9:09

8:48

8:29

8:12

7:56

7:42

7:29

5.8

10:21

10:47

10:12

9:42

9:16

8:53

8:33

8:15

7:58

7:44

7:30

7:18

6.0

10:00

10:26

9:52

9:24

9:00

8:38

8:19

8:02

7:46

7:32

7:19

7:07

6.1

9:50

10:15

9:43

9:16

8:52

8:31

8:12

7:55

7:40

7:26

7:14

7:02

6.2

9:41

10:05

9:34

9:08

8:44

8:24

8:06

7:49

7:34

7:21

7:08

6:57

6.3

9:31

9:56

9:26

9:00

8:37

8:17

7:59

7:43

7:29

7:15

7:03

6:52

6.4

9:23

9:46

9:17

8:52

8:30

8:10

7:53

7:37

7:23

7:10

6:58

6:47

6.5

9:14

9:37

9:09

8:45

8:23

8:04

7:47

7:32

7:18

7:05

6:53

6:43

6.6

9:05

9:29

9:01

8:37

8:16

7:58

7:41

7:26

7:13

7:00

6:49

6:38

6.7

8:57

9:20

8:53

8:30

8:10

7:52

7:35

7:21

7:07

6:55

6:44

6:34

6.8

8:49

9:12

8:45

8:23

8:03

7:46

7:30

7:15

7:02

6:50

6:40

6:29

6.9

8:42

9:04

8:39

8:17

7:57

7:40

7:24

7:10

6:58

6:46

6:35

6:25

7.0

8:34

8:56

8:32

8:10

7:51

7:34

7:19

7:05

6:53

6:41

6:31

6:21

7.1

8:27

8:49

8:25

8:04

7:45

7:29

7:14

7:00

6:48

6:37

6:27

6:17

7.2

8:20

8:41

8:18

7:58

7:40

7:23

7:09

6:56

6:44

6:33

6:22

6:13

7.3

8:13

8:34

8:12

7:52

7:34

7:18

7:04

6:51

6:39

6:28

6:18

6:09

7.4

8:06

8:27

8:05

7:46

7:28

7:13

6:59

6:46

6:35

6:24

6:14

6:05

7.5

8:00

8:20

7:59

7:40

7:23

7:08

6:54

6:42

6:31

6:20

6:11

6:02

7.6

7:54

8:14

7:53

7:34

7:18

7:03

6:50

6:38

6:26

6:16

6:07

5:58

7.7

7:48

8:07

7:47

7:29

7:13

6:58

6:45

6:33

6:22

6:12

6:03

5:55

7.8

7:42

8:01

7:41

7:24

7:08

6:54

6:41

6:29

6:18

6:09

5:59

5:51

7.9

7:36

7:55

7:36

7:18

7:03

6:49

6:37

6:25

6:15

6:05

5:56

5:48

8.0

7:30

7:49

7:30

7:13

6:58

6:45

6:32

6:21

6:11

The first time you do something - It's going to be a personal record!

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Treadmill training for first 5K

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Treadmill training for first 5K

The first time you do something - It's going to be a personal record!