0 to 5k to 10k

[Saaf_laandon_mo]

I notice we have a few runners (from beginners to more seasoned ones) on the forum.

I thought a thread to share tips, experiences, motivation, and virtual pats on the back might be beneficial. I myself started running again 5 weeks ago, 2 years after a spinal fusion op (lower back). I do all my running on a treadmill.

Having started on a couch potato to 5k walk run programme 5 weeks ago, I soon tired of the technicalities of having to run a certain time, then walk, then run etc etc etc. I gave that up 4 weeks ago, and this Monday just gone I got on the treadmill and thought whatever happens I will run 5k. I tried this the previous week and failed (stopping at 30mins - 4.25k).

On Monday (2nd July 2012) I managed to run 5k in 37min 45sec.

On Wednesday I lowered the pace a little bit and ran 6k in 48 min.

I want to be able to run 10k in about 1hr 15min, and can only run twice a week at the moment (I plan to do so on Mon & Thurs). I want to stick to a 5krun on Monday and build up the Thurs run.

I have the following 2 goals:

1. Reduce time of 5k run to 35min

2. Get to running 10k in 1hr 15min by end of August.

Any tips, advice, shared experiences would be highly appreciated!

[Russ]

As we discussed in PM I'm also doing a couch to 5k and I've moved from the interval training now (run for 5 minutes, walk for 2 minutes etc etc) and am running at least 20 mins flat out now. My last run on wednesday told me I completed 2.21 miles in 20 minutes and my first mile was 8mins 40.

I'm due to do 25 mins non-stop later so I'll report back on that if it helps.

I'm doing at least 3 times a week (mon/wed/fri and throw in a sunday session if time permits).

It's certainly beneficial - at the start of May I could only run non-stop for about 7 minutes before almost collapsing.

If anyone is interested a great free 'couch to 5k' plan from the NHS is at http://www.nhs.uk/Tools/Pages/couch-...ning-plan.aspx - for anyone thinking of trying it but worried they may fail, the keyword on that page is achievable - at 38 and 2 stone overweight I thought I could never do it. Now my running times are up, I've dropped just under a stone, I'm on my way to losing another stone and am eyeing up next year's Cardiff half-marathon. OK there are people older and more overweight than myself but the NHS page is designed for people just like that.

(Sorry for hijacking your thread Saaf )

[Saaf_laandon_mo]

Originally Posted by Russ

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(Sorry for hijacking your thread Saaf )

No need to apologise... Everything in your response contributes to the purpose of the thread....

And yeah - be good to see the feedback on the 25min run, and how far you ran.

[Stephen]

I did a 10K after hardly any training and completed it in 1hr 16mins.

All I did was gym 3-4 times a week and 3 practice runs over a 6 month period. Probably not the best way but it worked

[Saaf_laandon_mo]

Originally Posted by Stephen

I did a 10K after hardly any training and completed it in 1hr 16mins.

All I did was gym 3-4 times a week and 3 practice runs over a 6 month period. Probably not the best way but it worked

What did you do in the gym sessions? Any running? Or was the only running you did on the 3 practice runs. Do you have a high level of fitness anyway?

[Russ]

OK just came in after smashing my previous record - did a 25 minute run non-stop. It starts with a 5 minute warm-up walk and ends with a 5 minute cool-down walk but my overall running time was 25 minutes. Amazing to think I could barely do 7-8 minutes 2 months ago.

Anyway my overall running distance was 2.97 miles and my 1st mile was 8.23mins, interestingly this was 20 seconds faster than my 1st mile on wednesday's run.

Not sure if those stats are any help but that's what my Nike app has returned with.

[Saaf_laandon_mo]

Originally Posted by Russ

OK just came in after smashing my previous record - did a 25 minute run non-stop. It starts with a 5 minute warm-up walk and ends with a 5 minute cool-down walk but my overall running time was 25 minutes. Amazing to think I could barely do 7-8 minutes 2 months ago.

Anyway my overall running distance was 2.97 miles and my 1st mile was 8.23mins, interestingly this was 20 seconds faster than my 1st mile on wednesday's run.

Not sure if those stats are any help but that's what my Nike app has returned with.

Covering almost 3 miles in 25 mins is really good I'd say. Thats almost 5k in 25 min which I'd love to do. I've been recommended not to run fast because of my back, but I'd love to be able to to 5k in 30 mins or under!

[Smilie]

well i used to run abit
but been getting lazy and getting a few gout attacks
with GP just started me on meds for it

well 1 thing i did was like in every 10 mins the last 2 mins i run like 20% faster
for example

1-8min 10k speed on treadmill
8-10mins 12k speed on treadmill
10-18mins 10k speed on treadmill
18-20mins 12k speed on treadmill
and so on

as when u get used to the faster speed you feel easier running the slower speed

for me this helped me run faster and longer on treadmills

[Stephen]

Originally Posted by Saaf_laandon_mo

What did you do in the gym sessions? Any running? Or was the only running you did on the 3 practice runs. Do you have a high level of fitness anyway?

I used the treadmills for about 30mins each time. Most fast walking though as don't like running on them.

I wouldn't say a high level of fitness but not totally unfit. Am about 5ft 8 and 10.4 stone and do a lot of walking everyday anyway.

[Derek]

Originally Posted by Saaf_laandon_mo

Any tips, advice, shared experiences would be highly appreciated!

Do you have to stay on a treadmill? While running outdoors is certainly tougher than a treadmill it's far more interesting and I always find I can go faster and further outside than inside.

If you can go outside then I can't recommend Parkrun enough. There are plenty of them all over the UK and for free 5KM timed runs it lets you see how you improve over time. Plus the crowd will get you motivated.

If you are stuck inside then interval training will work wonders. 2 minutes fast, 1 minute recovery, 2 minutes fast, 1 minute recovery etc. will improve your overall running pace.

Aside from that some core work on your abdominals and balance will improve your stamina as well.

I'm just trying to get my times down to close to where they were 2 years ago. I'm aiming for a sub 45 minute 10k in August, I've also got a very hilly and tough 16 mile race in October I need to prepare for.

[Russ]

Originally Posted by Derek

If you can go outside then I can't recommend Parkrun enough. There are plenty of them all over the UK and for free 5KM timed runs it lets you see how you improve over time. Plus the crowd will get you motivated.

Absolutely - I've already registered and with a bit of luck should be doing my first one a week tomorrow

[Saaf_laandon_mo]

Originally Posted by Derek

Do you have to stay on a treadmill? While running outdoors is certainly tougher than a treadmill it's far more interesting and I always find I can go faster and further outside than inside.

The reason I run on the treadmill is I find it a little softer than hard roads and its easier on the back. HAving said that I will run outside once a week soon.

Originally Posted by Derek

If you are stuck inside then interval training will work wonders. 2 minutes fast, 1 minute recovery, 2 minutes fast, 1 minute recovery etc. will improve your overall running pace.

Derek, I can only do 2 sessions a week at the moment - originally I decided to do one 5k run, and one longer endurance run, increasing teh distance as I run on the endurance run each week.

If I could only do 2 runs would you recommend ditching the 5k run for interval training? Or should I try to add a 3rd session of interval training, and keep the other 2 sessions as is?

[Derek]

Originally Posted by Saaf_laandon_mo

The reason I run on the treadmill is I find it a little softer than hard roads and its easier on the back. HAving said that I will run outside once a week soon.

Fair enough. A decent pair of running shoes from a proper running shop thats suited to your running style and gait will also help.

Originally Posted by Saaf_laandon_mo

If I could only do 2 runs would you recommend ditching the 5k run for interval training? Or should I try to add a 3rd session of interval training, and keep the other 2 sessions as is?

Ideally a 3rd session with days off inbetween but if you can only do two I'd keep the long run and put some intervals into the shorter one. Even if you are only doing the 5k you can do a 1.5 warmup, 2 km intervals and 1.5 slowdown.

[Uncle Peter]

Going steady for 3-6 months is a good idea while you build up your stamina levels and train the heart and lungs to push your time and distances but eventually you'll hit the dreaded brick-wall/plateau where your body gets complacent. 10-12Km/h is a good speed to aim for in a steady 5-10K

When you've reached the point where you're not actually feeling any benefit from a 5K or 10K on the flat try and up the incline a couple of degrees, you'll be surprised at how hard you'll find it... a bit of interval training will shock you even more but I wouldn't go down that road just yet

[Russ]

Just came in off a 3.15 mile run which for some reason I found particularly challenging. I completed it in 28 minutes so perhaps it was the extra 3 minutes that did it, I don't know. Took a different route as well so that probably played a part.

Anyway my running app told me I managed 5k in 27 minutes 28 seconds if that's any help.