Beginners Running Program

Omega28

Hi all

Does anyone know of any good free running programs out there?

I can run 5km (at a struggle) in 30 mins and I want to improve and get to 10km. I can't get beyond 5km at the moment, its like my body won't let me go any further, anyone got any tips?

Thanks

RayCun

Slow down. if you can't run any further it's because you are running too fast.
Here's a novice 10k training plan

Omega28

Thanks RayCun!

A guy in the gym said 5km in 30 mins is slow, is he correct? I thought I was doing well since I'm only doing it a few weeks

How many days a week should I be aiming to run? At the moment I'm running 3/4 days a week with a few light weights mixed into it.

menoscemo

Dylanmc111 wrote: »

Hi all

Does anyone know of any good free running programs out there?

I can run 5km (at a struggle) in 30 mins and I want to improve and get to 10km. I can't get beyond 5km at the moment, its like my body won't let me go any further, anyone got any tips?

Thanks

If it takes you 30 minutes to run 5k it's gonna probably take you 70 minutes to run 10k. No point in running your first 5k at 30 minutes as you'll be wrecked and not able to go further.

RayCun

Dylanmc111 wrote: »

A guy in the gym said 5km in 30 mins is slow, is he correct? I thought I was doing well since I'm only doing it a few weeks

How many days a week should I be aiming to run? At the moment I'm running 3/4 days a week with a few light weights mixed into it.

Slow is different for everyone.
When I run 5k as fast as I can, I can't just add an extra couple of k on to the end. That's what "as fast as I can" means.
You are running 5k as fast as you can, which is why you can't go any further. Most of your runs should be done at a much slower speed than you are capable of, and that will allow you to build up your strength.
3/4 days a week is fine

Omega28

thanks lads!

What kinda times are you guys running 5km in?

I'm going to start that 10k novice plan today that you sent me RayCun:)

RayCun

Meno's pb is 19.12, mine is 19.39

TFBubendorfer

Dylanmc111 wrote: »

A guy in the gym said 5km in 30 mins is slow, is he correct?

A guy in the gym obviously has massive ego problems and needs to put others down as a result.

What an arse.

NoGutsNoGlory

as eamon coghlan said "run as far as you can, as slow as you can" and he knows a thing or too.....

NoGutsNoGlory

TFBubendorfer wrote: »

A guy in the gym obviously has massive ego problems and needs to put others down as a result.

What an arse.

well said!!!:D

Mr Slow

TFBubendorfer wrote: »

A guy in the gym obviously has massive ego problems and needs to put others down as a result.

What an arse.

Agreed, bet the OP is passing him in races within 12 months, Karma!

rom

Don't worry about running slow. I was running at that speed 30 mi for 5k in Jan. Now running it in just over 22 mins.

I have only understood why you have to run slow to get faster in the last week or two. Basically you need to train your heart at a certain zone. If you run flat out for every run then you won't do this. If I slowed down I would train my heart better. Don't be afraid to run slow.

Omega28

I ran 5km today in 28mins 52 sec, its my best time so far!

keep in mind I had 2 open heart surgeries two years ago when I was 22! so I'm really delighted to be running 5km!

So, I've printed out my novice 10km training program that RayCun sent me and I've stuck to my bedroom door, my aim is to get that 10km milestone!:)

thanks a lot guys for your help!