Fitness Minutes: (22,220)
1,537 4/26/12 1:22 P
I would suggest that it depends on where you are in your overall fitness.
I did a ton of walking and hills/incline treadmill workouts from 12/2009-3/2011, and had lost a decent amount of weight. I decided to start jogging, and used the 'virtual 5k" races on here to track my progress.
I was able to "run" a 5k right away. I was slow as he!!, and barely broke 40 minutes, but could do it right away, w/o specifically training for a 5k, as I had already built my base.
I didn't run a real race until 2 months later, and "ran" what i felt was a respectable time of 32+ minutes. I broke 30 minutes later that summer, and had 3 5k's in the 29:30 range.
SO, where are you in terms of starting out? if you're an avid walker, or have a fitness level, you may surprise yourself at how quickly you may be ready!
The long answer is: Anything over 8 weeks. You want the race to be far enough away that you have time to train, but no so far away that you start blowing off your workouts. Maybe start a counch to 5k program and agree that if you like it you will sign up for a 5k at the end of week 2, with the 5k being 8 weeks away. Also, I would make sure there is a walk option, so if you are unable to run for any reason, you have a fall back plan.
Fitness Minutes: (48)
4/26/12 4:10 A
I am in the mindset for training for a run, but the weather atm really puts me off if it isn't peeing down with rain its frigging freezing!!! any advice on how to overcome this! I know I will warm up when running, but I get out of breath easily and the wind takes it out of me and as ffor the rain I am scared of slipping and really hurting myself :/
Fitness Minutes: (108,468)
3,984 4/26/12 3:45 A
I would think in terms of about 8 weeks and perhaps a little more. As others have said, some will depend on where you are starting. It is good to have a sold walking bases before you begin. The body must also have time to adapt to running. It is not just getting your cardio system up, it getting the whole body properly and gradually conditioned
The biggest challenge with learning to run is not the cardio vascular fitness, but adapting your leg muscles and tendons to the impact of running - and this takes time.
I agree with Zorbs - 8+ weeks. Spark's Couch to 5K program www.sparkpeople.com/resource/fitness_artic les.asp?id=598 takes 8 weeks, although it is a good idea to allow an extra 2 weeks in case you feel you need it. And if you don't need to repeat a week, then you can use the extra time to work on your speed.
It also helps if you have a solid base of walking before you start running - this is a good start towards dealing with impact.
I started with the Couch to 5K program from coolrunning.com at the beginning of January. It's a 9-week program but it's taken me much longer. About 2/3 of the way through I think I started pushing myself a little too hard and I had to back off a bit. I'm 50 years old and my fitness level at the start was that of a true couch potato. But I'm ready now and I'll be running my first 5K race in 3 days.
Fitness Minutes: (38,498)
4/25/12 1:48 P
If your cardiovascular fitness level is adequate, you may pull off 5k even if the muscular system is not up to it. You will be sore a good part of the week, but you can pull it off.
I trained on an elliptical machine a long time before I started to run. Obviously my cardiovascular system was pretty capable when I decided to run a 10k, and I was not sure if my leg and feet muscles could handle it. I pulled off running 10k without any injuries, but I was sore most of the following week.
Fitness Minutes: (14,252)
9,692 4/25/12 1:46 P
That depends on your current fitness level, and how you plan to do the race.
If you're currently inactive, it may take you longer. Average is 5-8 weeks using a Couch to 5k style program, but many people who are starting from a lower level of fitness find that they may have to repeat weeks to be successful; it may take you a little longer. :) If you're walking, you may be able to breeze through, if you're running, it may take longer. It just kind depends!
I suggest that you check out the Sparkpeople 5k your way training plans; I walked my first 5k with them in 5 weeks, and had a great time! Running is taking me longer... I need to upgrade my running shoes.
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