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LADYBUG166's Photo LADYBUG166 Posts: 898
11/29/19 9:17 P

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Time to Cross-Train!
TODAY'S WORKOUT: Cross-Training


Today's Tip: It might sound strange that you should do an activity other than walking and jogging when this is a walk/jog program. But using the same muscles in the same way over and over again can lead to overuse injuries and burnout. Cross-training prevents injury, improves your overall fitness level and makes exercise more interesting! Find another activity you enjoy, such as swimming, biking or strength training. Start with 20 minutes--less if you need to start slower, more if you're up for a challenge. You can increase the amount of time as you become more fit. You'll be glad you did!

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LADYBUG166's Photo LADYBUG166 Posts: 898
11/29/19 9:09 P

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Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you're ready to train for your first 5K, but not sure where to start, don't worry! SparkPeople's certified trainers have created three different training programs to help walk or run a 5K based on where you are right now!

Our 5K Your Way Challenges provide daily workouts, tips to make the most of your training experience, and support from other members who are following the same plan. Choose from three training programs (walking, walk/jog intervals, running)! You can also progress from one program to the next, starting with walking and then moving to walk/jog intervals and then to running, as a safe way to slowly increase your level of fitness. Click on a plan below to get started today! 5K Your Way Walking Challenge
If you want to walk your first 5K, or are newer to fitness, this plan is for you. You should be able to walk for 15 continuous minutes before starting this training plan. If that sounds like you, then get ready to walk a 5K in less than 5 weeks by following this plan! (Need help getting there? Start with this walking challenge first.) 5K Your Way Walk/Jog Challenge
This intermediate training program uses walk/jog intervals. It's perfect for exercisers who can already walk for 25-30 continuous minutes, and want to start incorporating running into their workouts. If that sounds like you, then get ready to walk/jog a 5K in less than 5 weeks

Edited by: LADYBUG166 at: 11/29/2019 (21:13)
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CSTREAM's Photo CSTREAM Posts: 7,103
2/17/19 6:42 P

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Couch -to-5K is a fabulous program. It takes 8 weeks.

Life is fragile. Love, laugh and enjoy.


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SINGBHAPPY2D's Photo SINGBHAPPY2D Posts: 580
2/16/19 7:39 P

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HOW DO I GET STARTED.... I WANT TO DO A 5K IN APRIL?????

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MIRAGE727's Photo MIRAGE727 SparkPoints: (542,473)
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11/10/17 4:05 P

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Tymber, I'm aware of your past injuries. No matter what, use the Turkey Trot as a Training Run! I've done that with a lot of races. Do easy Intervals (walk run walk). Have fun with it! I did last year's with my Granddaughter and we did it in 52 minutes. She had a great time, and that's what it's all about. I'm walking it this year with family again. It's about your run/walk. Enjoy.
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TYMBERWOLFE's Photo TYMBERWOLFE Posts: 2,826
11/10/17 9:47 A

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I was up to 2.5 miles a day then got sick for a couple of weeks. I only have 2 weeks until the Turkey Trot. Can I run it anyway. I'd rather not take an hour.

Tymber
"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

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It's hard to beat a person that never gives up.~Babe Ruth






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MIRAGE727's Photo MIRAGE727 SparkPoints: (542,473)
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5/18/17 1:39 P

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You don't have to run every day to be a faster runner. I discussed this with my Coach! She told me during a run analysis two days ago. She sees more people get injured when they just run too much.
I continuie to hear the best way to improve your speed is through drills. I found that to be true. The best formula is run 3 days (temp runs & speed drills on 2 of those days) with 2 days of strength training (dynamic stretches). My Croos Triaining is leasurely trown in there with a bike or a swim.

www.runnersworld.com/ask-coach-jenny
/r
un-a-5k-faster-with-these-five-fun-wR>orkouts

Do keep in mind that every runner responds to training differently. I play with combos and will find what works for me. Start Strong!
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EYESKATE's Photo EYESKATE SparkPoints: (87)
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5/13/17 10:37 A

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Last week I did two runs and the second one I did in 30 minutes 49 seconds...soooo close. I might need a new goal this week. It's mother's day tomorrow so I might take the morning and try another run. Thanks for the help

RACING4ME's Photo RACING4ME Posts: 7,761
5/5/17 1:02 A

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Hi there,

I was a strange bird when starting running. I just kind of went out there and ran as far as I could, then walked. It started with maybe 100 metres running, then a walk...I just let the intervals move at their own pace. Had a 30 minute time to start, then moved it to 45, then an hour. The C25K program is awesome, but I understand why you would delete it as I have just done the same thing with the C210K ap:-)

As far as how many days, I would go every second day as Doris said. Once your bod is used to it, and as long as it isn't a 3 hour run, you can likely do more.

Hope that helps,
Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
EYESKATE's Photo EYESKATE SparkPoints: (87)
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5/4/17 6:48 P

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Thanks! I'm kind of crazy and just do things. I figure skate a few times a week and have been physically active my entire life. I try to alternate running with other exercises. I think I just need to run slower I have a tendency to set a pretty quick pace like sub 6 minutes per kilometre I think I need to just keep a slower steadier pace

CSTREAM's Photo CSTREAM Posts: 7,103
5/4/17 6:19 P

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I can't answer all your questions but I can answer some....maybe😊 If you are a new runner you probably shouldn't run more than every other day or even skip two days . To build speed,menu the 5k until you can just run it. Then, build speed.
I have run lots of 5ks and a couple halls and I don't run more than two or three times a week unless I am training for a race. (I am not fast but it's fun anyway). It's also important to strength train with running. I find that yoga once a week or more is great for keeping things loose and reducing injuries.
Hope this helps.

Life is fragile. Love, laugh and enjoy.


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EYESKATE's Photo EYESKATE SparkPoints: (87)
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5/4/17 5:59 P

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My goal for running is to run a sub 30 minute 5k. Not for races or anything other than I think this would be a neat accomplishment.

I was wondering am I better to try to accomplish this by only running for 30 minutes or by running for 5k? I end up doing a run walk combo but the running typically is for more than the walking. Perhaps there is some other way to be doing this? I tried the C25K app and was bored and ended up deleting it and just running.

Also how many days should one run in a week?

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