DFW running club mark 3!! ALL ARE WELCOME!!

Ukevas

becky_rtw wrote: »

Also managed to go to bed without any dinner yesterday but am surprisingly unhungry this morning!!!

that will not be doing Becky....

but in other news been waiting for 4 months for the Sorbothane in my size to be instock in newwits ( cheapest i could find them "how tight can you get" ) and this morning was the day :rotfl:...

beer_tins

InaPickle wrote: »

Hi guys. I'm starting from 0% fitness and going to start running at the end of September (in dissertation hell at minute, so not bothering yet). I'm thinking of setting myself a goal to aim for like a 5K race. I don't care how long it takes me to get round, so long as I do. How long do you think I would realistically take to train for it? (I'm a 28 year old girl, BTW.) I'm just looking at the dates for booking a race, that's all.

Thanks muchly!

Welcome :hello:

Like Becky said, if you register with parkrun, you can show up whenever you feel you are up to it, so it's a great first 5k. Runners of various abilities go to it, so don't worry about being a newbie.

We can get you a training plan sorted, but the first thing you need to start doing is loads of walking. You want to be regularly walking 4 miles+ at a brisk pace, with your breathing heavy-ish. This is to prepare your cardiovascular system and your muscles for the next stage, which is:

Running. You still want to be covering about 4 miles. Start by running very very slowly. The aim is to run as far as can, forget about speed at this stage. Once you have run as far as you can (it probably won't be very far, but don't worry), walk the rest of the way. Don't start running again; run-walk-run will increase the chance of injuries. With every session, gradually increase the distance you run and finish by walking.

After some running sessions, your legs will be sore. This means they need time to rest and repair (strengthen). Give them time and walk instead of running until they feel better.

You need to give your body time to adapt to a change in routine from doing nothing to running. It takes a little time and you can't force it. Keep us up to date with how you are doing and we'll do you a training plan when the time comes.

You may ask why 4 miles, when this is nearly 6.5k? Well there are several reasons. One is that 4 miles is (for a reason I don't know) a "magic" number from which building greater distance becomes much easier. Another is that it is normal to cover longer distances in training than you intend to race (except for marathon distance). This helps build up your muscle stamina and endurance, but also increases your speed over shorter distances. Personally, I don't put on my running shoes for less than 4 miles. Even when I run 5k races, I run a warm up (and sometimes warm down) to bring me up to 4 miles.

Enemies.Closer

becky_rtw wrote: »

Jeez 5:15 :eek: even I dont run that early!

That’s the time I have to go out at Becky!! If I don’t get out at 5.15 I will not do anymore than 6 miles!!

That’s what I have to do as I have 2 children I doesn’t sleep until my wife and I go to bed, plus he is 3 and still in our bed!!!!

I have not got out since Wednesday evening feeling rather sore in my legs, shoulders and stomach!!

I will try to get out maybe on Sunday as I am working all day today and tonight and taking the children to the Tall Ships event in Belfast tomorrow!!

A question now that I have completed my 10k when is a good time to start speed/fartleck sessions? What is the best way to do this to start off?

RichOneday_2

EC - I would say dont worry about speedwork per se until you've stopped making progress through your other efforts. Once you've plateaued and feel like you're not getting anywhere thats probably the time to start thinking about speedwork to go to the next stage.

Enemies.Closer

RichOneday wrote: »

EC - I would say dont worry about speedwork per se until you've stopped making progress through your other efforts. Once you've plateaued and feel like you're not getting anywhere thats probably the time to start thinking about speedwork to go to the next stage.

I noticed on Becky's plan that it is scheduled to start the week after my next 10k but I am still carrying a bit of weight which I need to shift I think before but I can try and start them maybe!!!

RichOneday_2

Yep, you'll continue to improve anyway as you let the weight naturally drop so just let that process play itself out first. A further 5% drop in weight will deliver roughly a 5% improvement in times!:D

Ukevas

.... Im down to 14.3 stone from 15.2 stone.. only down side is no more weight to lose.lol

beer_tins

So... my wife has just signed up for a charity 5k on Sept 10. She does plenty of walking, but no running. She has been "helpfully" sent this training plan from one of her colleagues (they are entering a work team):

http://www.mysaltlakerunningco.com/saltlake/dept.asp?dept_id=6028

I'm wondering if it's worth the agro to insist she follows a different plan?!

She asked what we should do tonight. My answer was "we're going running!" I'll go round with her to ensure she:

a) Walks when she can run no further

b) Doesn't walk for more than 1 minute if she does insist on walk running.

I can already foresee the arguments: "but the training plan said..."

becky_rtw

BT to be honest ifs its going to cause agro I'd just let her get on with it the first few times...explain why you think run/walk is a bad idea and leave it at that...

Its a pretty short timescale to 'run' a 5k anyway if she does no running...so let her have a go and then see if she gets the bug - then you can train her properly later

(but then I am an agrument avoidance type )

Ukevas

becky_rtw wrote: »

(but then I am an agrument avoidance type )

56,000 readers of RW forum would disagre :rotfl: