I Started Jogging Last Week

heffo500

Hi

I started jogging last week and I jog around Porterstown Pitches. I jog around about 3 times so I jog about 6.5KM and I jog as long as I can till I have to stop then I walk till I get my breath back. I estimate I jog for about half the distance. I jog 3 times a week.

I've two questions:

When should I expect to be able to jog all the way around a full circuit without stopping?

It takes me about 45min - 1 hour so can anyone estimate how many calories I burn?

walshb

heffo500 wrote: »

Hi

I started jogging last week and I jog around Porterstown Pitches. I jog around about 3 times so I jog about 6.5KM and I jog as long as I can till I have to stop then I walk till I get my breath back. I estimate I jog for about half the distance. I jog 3 times a week.

I've two questions:

When should I expect to be able to jog all the way around a full circuit without stopping?

It takes me about 45min - 1 hour so can anyone estimate how many calories I burn?

I think that pace is about 8-9 mins per K. That is very very slow, so I would say you will need to improve the tempo and maybe choose shorter distances for a few weeks. Then when you try the 6.5 K it shouldn't feel as tough and you should be able to go the whole way at a comfortable pace without stopping.

heffo500

walshb wrote: »

I think that pace is about 8-9 mins per K. That is very very slow, so I would say you will need to improve the tempo and maybe choose shorter distances for a few weeks. Then when you try the 6.5 K it shouldn't feel as tough and you should be able to go the whole way at a comfortable pace without stopping.

I just want to be able to around once which is 2.17 KM without stopping. Take a Break and do it again till I've gone around three times.

Have any advice how I can improve my tempo?. I'm really clueless tbh. Would the 2.17KM be the distance I should be just doing for the first few weeks?

I've havent jogged since 3rd Year so I dont expect rapid results tbh.

RayCun

Forget about improving the tempo, seriously.
Concentrate on gradually extending the distance you can run (or the time you can run for) without taking a walking break, and reducing the length of those breaks.
Have a look at the couch to 5k running plan. You should be able to jump in to the second or third week.

Speed will come with improved fitness.

Point195togo

I started running after a long period of inactivity in September last year and it took me about 1.5 months before I could run a whole 5k without stopping. It's different for different people, obviously, depending on your base level of fitness. Good luck with it. Getting back to running is one of the best things I've done.

walshb

heffo500 wrote: »

I just want to be able to around once which is 2.17 KM without stopping. Take a Break and do it again till I've gone around three times.

Have any advice how I can improve my tempo?. I'm really clueless tbh. Would the 2.17KM be the distance I should be just doing for the first few weeks?

I've havent jogged since 3rd Year so I dont expect rapid results tbh.

The straight answer to improving tempo is to put more effort in. But, of course, if the pace isn't there and the legs do not respond, then it's no use. So, pick shorter distances and then maybe that extra effort will allow you to pick up the pace. Now, you will tire quicker, but at least you will be used to running at a faster pace, albeit over a shorter distance. Then after several weeks of being able to run faster over shorter distances, this will allow you to go back to the longer distance and run it at a slower pace. You should notice that it feels that bit easier. The pace is now more comfortable and manageable due to your faster runs for weeks. This should see you being able to complete more kms without stopping and tiring.

RayCun

If the OP can't run 2k without stopping it's too soon to start interval training.

hardCopy

Well done OP on getting started, as others have said, check out the Couch To 5K Plan,it's worked for thousands of others and starts off with a mix of walking and running.

It's all about gradual steps and will have you running 5K without breaks in no time (9 weeks :pac:)

EM2008

Hi

I started the couch to 5k back at the start of April & it was perfect to get me running. As I used to smoke I never tried running but wanted to give it a shot when I gave them up.
In the beginning I was doing 30 min sessions which were as little as run a min walk 2 mins and I am now running 13 k without stopping & I'm training for a 10 mile & half marathon.
I am by no means an expert but I would suggest you cut down the length of time and shorten the distance and gradually increase both.
Get an app it's the best way to go.

mrshopkeeper

heffo500 wrote: »

Hi


It takes me about 45min - 1 hour so can anyone estimate how many calories I burn?

the mapmyrun app will give a ballpark estimate of this. Well done on getting started.

heffo500

Firstly thanks for the support and advice.


I started using the Run 5K app on Thursday and I can safely say it the best app I've ever bought.

I've started on week 2 which I will be finished tomorrow so on Monday I should be able to move to week 3.

I'm running at about 6:54 per kilometre and following the guide I'm covering a distance of 3.81km.

Thanks to the the app I find I'm pushing myself much harder and im more motivated now that I'm using the app.

tyw3724e

yeah, just start running 2k first and build up your distance,try enter a 5km race too, in maybe a month or too, its really good for motivation

mattser

Probably not the best day of the year to ask, but how's the running going Heff ?