How do I train to run a 5k?

[Anonymous]

I can't run terribly well. Just short little sporadic jogs throughout the walks I take. So assume I'm at the bottom level of fitness. How much should I aim to run or walk when I go out? For how long? How many times a week? How quickly and how much should I increase the running?

I've looked on the internet and every single site says a different thing. What did/do you do?

I'm doing this for the hell of it. Weight loss or health or whatever else isn't a deciding factor for anything.

[nermalinda]

Run till you get tired, then walk till you catch you breath, then run till you get tired, then walk till you catch you breath. Keep doing this regularly and your endurance will increase. After a while you can try to run a little farther each time.

The reason every site says a different thing is because everyone is different. You may be able to go half an hour, someone may get exhausted after 15 mins, another person could run/walk for an hour and still have energy. Same on the number of days.

I start with an average and adjust it from there. Maybe go at least 3 days a week for half an hour, then add a couple days if you can. Or maybe you will find you prefer to shorten to lengthen the time. You might find twice a week for an hour to be the best. Or every day for 15 mins. Experiment.

[madmisskelly]

Are you able to run a mile nonstop yet?

If not, don't worry, just start there first.

Start off by running for one min, walking one min, running another min, walking another, etc, until you finish your mile.

Then build up to running 2, walk one, etc. Keep building until you can run the entire time.

Then work up to 2 miles, then 3.

[martyfellow]

Long slow runs are best for training for your first 5k. All you need is stamina, no one will expect you to sprint for the finish!

Start with whatever you can do without stopping, then gradually increase the distance every time you run. You'll find that if you can run 3k yu will be able to complete the 5k because of the rush of being with other people running..

Run every day at least a little. At the beginning you may have to skip days because of soreness, but run as much as you can every day without actual intense pain. Soreness is normal so don't worry about that.

STop if your knees or ankles swell up, until the swelling goes down.

Anyone can do it, so chin up!

[damondino]

I once spoke to a guy called Darren Hardy, famous for a book called the compound effect. He answered this exact question. He said this, start off for a few days running a short distance, don't even make yourself out of breath, then increase it until you are out of breath then walk home, each day you will find you run a little bit further. Once you have done this for a couple of weeks, push yourself a little harder before you walk and it works ! I used this method to train for a 26 k run and it worked wonders

[Asker]

That kinda sounds like fun. Like there'll be an obvious goal. Go farther than you did yesterday. Might try it.

[damondino]

The key is this. If you go hell for leather at it, it will become hard work and you won't enjoy it becasue you can't keep up with all the effort. Make it fun !

[FastAndFurious27]

Start walking one mile, then run another mile.

Next day do the same.

3rd day do the same.

Continue for one week.

2nd week, 1st day, walk one mile run 2.

Do this for one week.

3rd week 1st day, walk 2 miles, run 3miles.

Do that for a week too.

Continue with this, remember to push your body to the limit, sometimes give it an extra push.

I did this and I am now running 10-18 miles a day, I can do more but don't have the time for it.

If you do this, you won't only get muscle gain, you'll loose fat, and your durability will be better.

Good luck !

[Anonymous]

You slowly work up towards it, running every other day would be a nice start, making sure to have a healthy diet and to stretch when you're warmed up a bit. And of course, drink lots of water.

As to how much you should start for, that's something you should decide upon based on how a first run goes, then you can set short term goals as you build up to your main goal.

[latebloomer85]

gotta build up slow.

First month - run 10km/hr for 7min every night, buiding up to 15min. Nothing more, just 15min.

Second month - once your fitness increase, you'll ramp up to 30min -->45 min --> 1hr.

All you need is 30min on 10km/hr to get 5k. It takes 30min.

[Asker]

dude. I need slower. Seriously. I can't run for longer than maybe 5 minutes, tops.

[latebloomer85]

It's ok... just go as slow as you need. The key is, you must build up to eventually 10km/hr. It may take 3-4 months. Once you get to that level of fitness, you can just start extending from 5min to 10min, to 20, to 30 --> and you've done it.

That's how I did it :)

[kespethdude]

The best way IMHO is gradual training. Run one mile each day for a week, then two miles a day for the next week etc. This way you build up tolerance. Good luck.

[beastman88]

just keep doing cardio your body will eventually adjust to the demand in work. just make sure to take a couple days off a week. over training can lead to injury.

[josesmaf]

Here's the link for couch to 5k: link

[carnations99]

That's a great app and it actually works well as long as you do it..

[kheserthorpe]

google couch to 5k.

Follow program.

Win.

[Asker]

looks pretty good. I'll read over it. Did you do it/ know someone who did?

[kheserthorpe]

not in real life, but online yes. At some point I used a modified version. Basic idea is you put in your 30 minutes, and vary the interval lengths while increasing the proportion jogging to walking till you are jogging 30 minutes straight which at a low jogging rate would be 5k.

If you're trying to improve cardio fitness, 3x a week is a good target. More might be useful depending on recovery, but 3x/week is enough to see progress.

Once you've done it, you probably need to up duration.

[Anonymous]

Couch to 5K is great.. I use it

[Moloch]

By running. Lol