LLoo
Also running clubs near me do a 10 weeks Couch to 5k training programme where they encourage new runners to meet up as a group 2/3 times per week.
At the end of the 10 weeks they all complete the 5k on a Saturday at Park Run which is a free timed run where everybody runs/walks at there own pace but you get lots of encouragement from other runners, marshalls and spectators.
Only ~2.5 mi today, that puts me near 40 mins 5k rate for this morning's effort but I have a long way to go. I think I'd be happy. under 25 but I really just want to be able to run consistently without pain. I know if I can put in the time I will get results, no concern in that regar
Look at Couch to 5k. Its a training programme but its meant to be very good.Not sure if I shared this already but a friend challenged me to get in shape for a 5k by next summer. That's really easy from an objective standpoint, but getting started is always the hardest part so I'm sharing here for some accountability (and in the future encouragement.
First effort this morning. Total time 29.26 and distance 2.48 mi. A lot more slogging (slow jogging) than I expected to be able to do at this stage, but peak HR was 182 so no doubt this was a max effort. Next few miles stones are: complete a week with minimal pain; complete an entire 30 minutes no walking; complete an entire run without spiking HR (I'd settle for ~155 with nothing prolonged above 165). Those goals are still some way off.
For context: I ran a lot when I was younger, though never "fast" by any measure. I competed in HS and college but didn't get along with my college coach so I quit, which I still regret. In 20s got back into running and ran 2 marathons, both BQ standard, and enjoyed all of that. But minor injuries (PF) and major distractions (job changes, kids) put my running days behind me. In the past ~5 years I've had meniscus (thanks, middle age) and a dislocated toe (thanks, kid) surgeries so I am a little achy and stiff as well as overweight and out of shape.
But my goal is run a 5k with my friends and have a good time doing it, so there it is. I'll be back with progress, as I make some.
Also running clubs near me do a 10 weeks Couch to 5k training programme where they encourage new runners to meet up as a group 2/3 times per week.
At the end of the 10 weeks they all complete the 5k on a Saturday at Park Run which is a free timed run where everybody runs/walks at there own pace but you get lots of encouragement from other runners, marshalls and spectators.