| lawn_gnome78
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Some advice from experienced walkers/joggers/runners is needed!!!
Here's the story: a friend of mine and I will be starting week 9 of the couch to 5k program tomorrow. We're up to 30 minutes of non stop jogging and for someone faster, that will cover 5ks. In our case, at our speed, currently I'm thinking we cover about 2 miles. So, before we attempt a 5k I'd like us to be comfortable jogging 45 minutes or even 50 with no walking.
The way the program had us bump it up from 20 to 30 was to go from 20 to 25, 28, then 30. Each of those sessions were done 3 days a week.
The question is what minute increments should we do to go from 30 up to 45 or 50? I don't want to just "see" how much more we can do after 30 because we may quit too soon. If we shoot for 35 I bet we can do it.
Maybe go from 30 to 35, 35 to 38, then to 40? Then 40 to 45, 48, then 50? |
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Sun Aug 26, 2007 8:14 pm |
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| jabbah
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A rule of thumb is to increase distance/time by about 10% each week and have a "recovery week" (only doing about half of your normal workout) every fourth week or so.
Also you should be able to run about 3/4 of the actual race distance to sign up for a race. |
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Thu Aug 30, 2007 3:59 pm |
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| A-Rod
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where are you running when you are exercising now? i'd think you'd probably want to have a 5K loop (3.1 miles) and try to run as much of that as possible and gauge your fitness that way, rather than trying to estimate based on time.
it's hard to say how long [time-wise] you need to be able to run without knowing what your mins/mile pace is. i would base my training on distance, rather than duration.
for now, if you can slow your pace and get through the 5K training runs [or as much of it as possible] your speed will pick up eventually, but building endurance is most important at this point, because you at least want to finish. if you have to take a walk break for a minute after every 3 or 5 minutes of running, that's a good way to build your endurance up.
www.gmap-pedometer is a great tool for planning running routes in your neighborhood. you can probably work something out that incorporates a 3.1 mile distance, with time for cooldown if needed. |
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Thu Aug 30, 2007 11:20 pm |
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