Comments on: Training For a 5K http://www.athleta.net/chi/2008/09/22/training-for-a-5k/ Sat, 11 Feb 2012 16:37:23 -0800 hourly 1 http://wordpress.org/?v=3.3.1 By: Sage http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-36956 Sage Tue, 06 Sep 2011 19:32:30 +0000 http://www.athleta.net/chi/?p=188#comment-36956 Thanks, Maria! "Fast" should be pretty fast, but not pukey fast. About to your 5K speed or faster, like a mile time trial speed. Not all out; that makes you tense. As you keep up with the plan, it should get easier. Good luck! Thanks, Maria! “Fast” should be pretty fast, but not pukey fast. About to your 5K speed or faster, like a mile time trial speed. Not all out; that makes you tense. As you keep up with the plan, it should get easier. Good luck!

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]]> By: Maria http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-36951 Maria Tue, 06 Sep 2011 15:38:18 +0000 http://www.athleta.net/chi/?p=188#comment-36951 Hi Sage, Thanks for putting together this great plan! I am really enjoying integrating yoga into my running routine. I was just wondering how fast "fast" should be in the first four weeks of pickups. Small increase or turbo rockets? I have been cruising pretty good and then feel really wiped in the last 10 minutes of easy running afterwards. Is that a good sign or a bad one? Hi Sage,

Thanks for putting together this great plan! I am really enjoying integrating yoga into my running routine. I was just wondering how fast “fast” should be in the first four weeks of pickups. Small increase or turbo rockets? I have been cruising pretty good and then feel really wiped in the last 10 minutes of easy running afterwards. Is that a good sign or a bad one?

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]]> By: Sage http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-31903 Sage Tue, 21 Jun 2011 20:31:13 +0000 http://www.athleta.net/chi/?p=188#comment-31903 Hi, Jane. Congrats on your race! You'll want to be comfortable with the first week of the half marathon by November (take a look at my plan for it here: http://www.athleta.net/chi/2009/04/06/training-for-a-half-marathon/). Between now and then, a 10K is a good goal, as is keeping very consistent with your running and strength training. Have fun! Hi, Jane. Congrats on your race! You’ll want to be comfortable with the first week of the half marathon by November (take a look at my plan for it here: http://www.athleta.net/chi/2009/04/06/training-for-a-half-marathon/). Between now and then, a 10K is a good goal, as is keeping very consistent with your running and strength training. Have fun!

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]]> By: jane http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-31841 jane Tue, 21 Jun 2011 00:02:54 +0000 http://www.athleta.net/chi/?p=188#comment-31841 I am running a half marathon at the end of Feb. 2012. I have just started running/jogging. I did complete a 5K in May, my first one ever. How should I start training for the half marathon? I am running a half marathon at the end of Feb. 2012. I have just started running/jogging. I did complete a 5K in May, my first one ever. How should I start training for the half marathon?

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]]> By: Sage http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-29223 Sage Wed, 11 May 2011 17:38:52 +0000 http://www.athleta.net/chi/?p=188#comment-29223 Adriana, you can do it! You can probably move back to your grandmother's corral to walk/jog with her. If you want to run most of the race, be sure you start at a very conservative pace and slot in intentional walk breaks from the start. (Perhaps jog 5 minutes, walk 1 is a good place to start.) There's not much you can do to build endurance in two weeks, but you can practice this 5/1 ratio and find the right speed of slow that you can maintain for the full 5k. Let me know how it goes! Adriana, you can do it! You can probably move back to your grandmother’s corral to walk/jog with her. If you want to run most of the race, be sure you start at a very conservative pace and slot in intentional walk breaks from the start. (Perhaps jog 5 minutes, walk 1 is a good place to start.) There’s not much you can do to build endurance in two weeks, but you can practice this 5/1 ratio and find the right speed of slow that you can maintain for the full 5k. Let me know how it goes!

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]]> By: Adriana http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-29187 Adriana Wed, 11 May 2011 01:05:32 +0000 http://www.athleta.net/chi/?p=188#comment-29187 Sage, My Grandmother signed up for a 5K recently, who said she may jog here and there, but was going to walk most of it.. I have never been able to run for any length of time, but I *can* walk, sprint, jog... So when she asked me if I wanted to do it with her, I agreed. After being signed up she told me that I wouldn't be walking with her. I would be with my age group... I'm almost 20 and it would be embarrassing to end up walking most of it. I don't care what place I get, but I would like to be able to keep a jogging pace for the majority of it. What would be the best way, with only 2 weeks away, for me to build endurance? I really want to be able to run someday, but maybe I just don't push myself hard enough? Sage,
My Grandmother signed up for a 5K recently, who said she may jog here and there, but was going to walk most of it.. I have never been able to run for any length of time, but I *can* walk, sprint, jog… So when she asked me if I wanted to do it with her, I agreed. After being signed up she told me that I wouldn’t be walking with her. I would be with my age group…
I’m almost 20 and it would be embarrassing to end up walking most of it. I don’t care what place I get, but I would like to be able to keep a jogging pace for the majority of it.
What would be the best way, with only 2 weeks away, for me to build endurance? I really want to be able to run someday, but maybe I just don’t push myself hard enough?

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]]> By: Nina http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-27670 Nina Sat, 02 Apr 2011 11:13:40 +0000 http://www.athleta.net/chi/?p=188#comment-27670 Dear Sage, I can't thank you enough for this terrific program. I was not athletic as a kid, and although I have exercised regularly as an adult, I had never really had the experience of pushing myself to the limit physically. The hill and interval runs in your training program taught me to relish that intensity, and when I finished my 5k race, I felt strong, in-control, and pain-free. Looking forward to doing this program agei and then on to the 10k. Thank you! Dear Sage,
I can’t thank you enough for this terrific program. I was not athletic as a kid, and although I have exercised regularly as an adult, I had never really had the experience of pushing myself to the limit physically. The hill and interval runs in your training program taught me to relish that intensity, and when I finished my 5k race, I felt strong, in-control, and pain-free. Looking forward to doing this program agei and then on to the 10k. Thank you!

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]]> By: Anna http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-17070 Anna Tue, 22 Jun 2010 08:12:04 +0000 http://www.athleta.net/chi/?p=188#comment-17070 Hi all--about the Couch to 5K ipod app--there are a few available. You can just search for Couch to 5K in the app store. I use a UK one called Get Running which has a training plan all mapped out with 3 runs per week, but I usually add in a 4th. I am just beginning running again after two stress fractures and I've found the app really helpful. I'm hoping that it's helping me make my bones stronger slowly enough that I can avoid fractures from now on, and at the end of its 9 weeks maybe I'll try out this plan! Hi all–about the Couch to 5K ipod app–there are a few available. You can just search for Couch to 5K in the app store. I use a UK one called Get Running which has a training plan all mapped out with 3 runs per week, but I usually add in a 4th. I am just beginning running again after two stress fractures and I’ve found the app really helpful. I’m hoping that it’s helping me make my bones stronger slowly enough that I can avoid fractures from now on, and at the end of its 9 weeks maybe I’ll try out this plan!

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]]> By: Jody http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-16993 Jody Thu, 17 Jun 2010 04:16:01 +0000 http://www.athleta.net/chi/?p=188#comment-16993 Thanks Sage, this looks like a great way to get started running. Jackie, I am also interested in the iPod application that you mentioned in your post, can you tell me how to find it? Thanks, I have always wanted to run a 5k and am hoping to finally start training. Thanks Sage, this looks like a great way to get started running. Jackie, I am also interested in the iPod application that you mentioned in your post, can you tell me how to find it? Thanks, I have always wanted to run a 5k and am hoping to finally start training.

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]]> By: Jackie http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-15608 Jackie Tue, 27 Apr 2010 10:25:06 +0000 http://www.athleta.net/chi/?p=188#comment-15608 Hannah and other non-runners, I am a first time runner at the age of 43. I found an iPod application called "Couch to 5k" that was perfect for me. It is a program that runs in the background while you have your choice of music on and prompts you to walk or run at preset intervals over a 30 minute period. Over the course of nine weeks you progress until you are running a 5k. I have asthma and have always avoided running. This slow build up was perfect for me and I actually enjoyed it! Good Luck! Hannah and other non-runners,

I am a first time runner at the age of 43. I found an iPod application called “Couch to 5k” that was perfect for me. It is a program that runs in the background while you have your choice of music on and prompts you to walk or run at preset intervals over a 30 minute period. Over the course of nine weeks you progress until you are running a 5k. I have asthma and have always avoided running. This slow build up was perfect for me and I actually enjoyed it!

Good Luck!

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