I wanna start a 10 week 5km running plan!

Claudie

Well I am not sure if this is the right board or not but following on from the support I received from trinnylilac's original post on learning to run, I thought I would ask for new recruits to join me in starting a 10 week plan tomorrow.

I completed the Zest 10 week plan early July and found it really fulfilling. I carried on and struggled through a 10km fun run (is there such a thing or is that an oxymoron?!) last week but with one thing or another I have fallen out of a scheduled pattern. From tomorrow I am starting again and have persuaded (forced) my SD to join me.

And I should add a few vitals - I am in my 40's, about 3 stone overweight and about 5 inches undertall if I can do it - anybody can!

Any takers on joining us tomorrow? Week 1 requires 1 minute of running followed by 3 minutes of walking then repeat 3 times - a total of 16 minutes. You can find 16 minutes for yourself. You know you want to

Any takers?

suffolkb

If you can do a 10k,then you don`t need that routine - SD might of course.You are ready for the next step.Have a look at the competitive runners handbook.This has training schedules for all levels - novice to champs - at distances from 5k to marathon.

WelshWoofer

I'll have a go.
How many times to you have to run in the first week?
I used to be able to run 5km (slowly but kept going) but had a lapse and woudl like to start again.
After the Great North run on thetelly I would love to build up to that sort of distance slowly - just to be able to say that I had acheived something.
I'm almost 35, about 10lbs heavier than I woudl like to be and have seemed to developed an aversion to the gym.
Count me in.

ahll

we are doing this plan but we started last week so are on week 2 as of tomorrow. We are unfit and over weight but we managed the 1st week ok and actually the time when you are out goes really quickly. We are enjoying it so give it a go.

We were thinking that maybe next year we would enter a fun run but how do you get to findout about fun runs/races etc ? We would probably like to do it to raise money for Cancer Research. Maybe a 5 or 10 K

WelshWoofer

You could do the Race for Life Cancer Research 5km.
I've done it before and it's great fun - it's women only and there's a fab atmosphere. They are normal in June/July/August and are all over the country.
Try googling race for life and they may have a list you can sign up to for email alerts for next years details.

Claudie

That's fantastic! I will let you know tomorrow how we do.

And Suffolk I know I am probably ready for a 10km plan but SD needs a companion or she won't do it, that's my excuse! I was thinking I will do the 5km plan with her and then add extra running for myself on the weekends. I have an 8km fun run in two weeks as well but in all honesty the 10km last week nearly killed me and I just felt I wasn't wasn't ready.

ahll the Runners World Website lists local events, sometimes your local town web site will have a page listing community events

http://www.runnersworld.co.uk/defaultevents.asp?sp=&v=2

And Cancer Research are always looking for runners - we did the 10km on behalf of CR and it was a super feeling. And we didn't feel like we needed to race, just take part.

http://www.cancerresearchuk.org/running/runningevents/


Rachel the 5km plan is from Running Made Easy which Zest magazine had as a supplement. Here thanks to an earlier post from giddytimes is the breakdown

WEEK 1
Mon- (Run 60 sec, walk 3 minutes) x 3- total 16 mins
Tues- Rest
Wed- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 3 mins) x3- total 16 mins.
Sat- Rest
Sun- 30 min brisk walk.


WEEK 2
Mon- (Run 60 sec, walk 2 minutes) x 5- total 18 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x5- total 18 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x5- total 18 mins.
Sat- Rest
Sun- 30 min brisk walk.


WEEK 3
Mon- (Run 60 sec, walk 2 minutes) x 6- total 21 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x6- total 21 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x6- total 21 mins.
Sat- Rest
Sun- 30 min brisk walk.


WEEK 4
Mon- (Run 60 sec, walk 2 minutes) x 7- total 24 mins
Tues- Rest
Wed- (Run 60 sec, walk 2 mins) x7- total 24 mins.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x7- total 24 mins.
Sat- Rest
Sun- 35 min brisk walk.


WEEK 5
Mon- (Run 60 sec, walk 2 minutes) x 8- total 27 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 60 sec, walk 2 mins) x8- total 27 mins.
Sat- Rest
Sun- (Run 60 sec, walk 2 mins) x8- total 27 mins.


WEEK 6
Mon- (Run 2 min, walk 2 minutes) x 6- total 28 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 2 min, walk 2 mins) x6- total 28 mins.
Sat- Rest
Sun- (Run 2 min, walk 2 mins) x6- total 28 mins.


WEEK 7
Mon- (Run 2 min, walk 2 minutes) x 7- total 32 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 2 min, walk 2 mins) x7- total 32 mins.
Sat- Rest
Sun- (Run 2 min, walk 2 mins) x7- total 32 mins.


WEEK 8
Mon- (Run 3 min, walk 2 minutes) x 6- total 35 mins
Tues- Rest
Wed- 40 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 2 mins) x6- total 35 mins.
Sat- Rest
Sun- (Run 3 min, walk 2 mins) x6- total 35 mins.


WEEK 9
Mon- (Run 3 min, walk 2 minutes) x 6- total 35 mins
Tues- Rest
Wed- 30 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 60 sec) x8- total 36 mins.
Sat- Rest
Sun- (Run 3 min, walk 60 sec) x8- total 36 mins.


WEEK 10
Mon- (Run 3 min, walk 60 sec) x 8- total 36 mins
Tues- Rest
Wed- 40 minute different kind of exercise session, like cycling or swimming.
Thurs- Rest.
Fri- (Run 3 min, walk 60 sec) x8- total 36 mins.
Sat- Rest
Sun- (Run 3 min, walk 60 sec) x9- total 40 mins.

Run/walking for 40 mins should get you round a 5km race, if your feeling good on the final Sunday session you can simply keep running for as long as you are able to before walking-but make sure you do the full 40 minutes, e.g (run for 9 mins, walk for 1) x4.

Anyone else??!!!!

Claudie

Highly recommend the Ruuning Made Easy book

http://www.chrysalisbooks.co.uk/book/1861057032

it's very easy to dip in and out of and has lots of tips and true life stories.

Just had a look at the Competive Runners Handbook - that looks good too; I will have a look for it tomorrow. Thanks again.

ahll

Ok thanks signed up to the Cancer Research site ta

Have you noticed how some of the timings on the plan dont add up e.g.

Week 2

1 min run 2 min walk = 3mins X 5 = 15 not 18 !

Claudie

So any takers this morning? We did our stretch quite early - I think we will stick to mornings as we will have no excuse to cancel! My calves are still quite sore, I am sure I must have pulled something somewhere last week.

ahll it took me a while to figure out the timings - I think what they have done is say 1 minute run 2 minute walk then repeat that cycle 5 more times for a total of 6 repetitions in total or 18 minutes. Took me a minute to think about it

ahll

OIC well that means we have been doing one less than we were suppose too !

Oh well at least we got out and did something. We found tonights effirts harder than Week 1 but we are all still sticking to the plan so far. We can't do it in the morning because it would be at some un godly hour and my sister really isnt good in the mornings....lol

K9cuddles

Good luck everyone!! I've got my first 10km in Nov. and really need to get sorted on a training plan!