Learn to Run - AGAIN - want to do this with me??

*** New People Always Welcome ***

So, maybe some of you have done this with me, way back when. I started a thread called "Learn to Run" Check it out http://caloriecount.about.com/learn-run-wants -ft27698. We had lots of people join & lots of "graduates" who could run 5K in 8 weeks!! Way to go all of you!!

So, I lost a bunch of weight & then coasted for a bit longer than a year with no exercise & not watching what I eat. But eventually that catches up with you. I'm about 10lbs heavier - so not to bad. But I have to get back into this. Who's with me??

Here's how it goes . . .

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car or GPS system & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

I definitely want to try this. I've been jogging/walking about six miles a few days last week and yesterday I even jogged longer than I did the first day. It feels great. I go with my friend, he is a lot better than I am, but I don't care I'm just starting out. I just love to know I finished this, walking or jogging. So count me in!!

Hey amby! Welcome. I'm going to start on Monday. I really want to do this outside & it should be a bit warmer by then. Plus it gives me some time to psych myself up for it.

If you're already running a bit, you'll probably find like a few of us did in the old thread, that you can do the whole 5K before 8 weeks. It was neat actually. One day I was like "I don't want to do the walk portion, I'm gonna see how far I can go" & voila! I did the whole thing.

Look forward to following your progress too. When are you going to start the program?

Hi

I'm with ya.  Today I covered 5km in 46mins21sec with a kind of walk half, brisk walk half idea.  I plan to be able to run all of it by June. 

So I'm with ya!  I think I'm about a week 2/3 at the moment.  I've read the whole thread which describes how to learn to run.  Enjoying it so far!

welcome miserybabe! So ya, if you've been running a bit, just start where you think you can manage. But don't rush it. Even if a person did the whole 8 weeks, it goes by fast! Look forward to hearing how you do. Like I said in my previous post, I'm gonna start Monday.

Make sure you both post when you've done it & your time too, just so people who start can have an idea of how long it takes. I think, when I looked back to my original one, my first time was 40 minutes.

Thank you for this schedule, 

I am new to the site and I am finding so many wonderful pointers on weight loss and healthy eating (who knew there was soo much to learn!)

I wanted to run a 5K and this schedule works great.  I started running 2 mins/walking 3 mins, but how fast do you run/walk?  I'm on a treadmill at the gym and I walk at 3 mph (20 minute mile) and run at 5 mph (12 minute mile). 

Is this too slow? 

Edit:  
Just coming back from today's run.  I alternated between 2 minutes walk/2mins running the first 2 miles then went to 2-3 mins walk and 2-3 mins running.  

my speed:  walking 3.0 running 5.5

total 45 minutes:  3.4 miles! 

I'm in! I have a long way to go, but one of my post-weightloss goals is to run a 10k I've been wanting to run for 8 years! I accidentally started with week 2 (walk 3, run 2), but I think I might go back to week 1 b/c I am so sore and it was really tough to finish the 3.2 miles.

My time yesterday was 46:15. WAY too slow :)

Thanks for posting this strategy!

I am new here and have found the site very educational. This walk/run schedule sounds very helpful. I am in, i plan to start on Monday as my first week. Wish me luck, I usually walk at a 4mph pace and run at a 5.4 mph pace, I am 45 and want to lose at least 30 pounds. Does this pace seem to be average?

I think i'll try. 
I walk when its not raining out at least at about 4mph pushing my sons stroller.  I should probably try to get a jogging stroller if i'm going to do this, right?  Or maybe i'll just go at night while hubby is home to watch my son.

jjoseph4679 - so they say to walk as briskly as you can and when yo do the jogging/running portion, stay to a pace where you can still hold a conversation and not get winded. Hope that helps!  Your time of 45 mins was great. so you're probably doing great - way to go!!!! keep us posted, I'll start a graduation list as people do the 5K without stopping. I can't wait to be there again & more than that, I can't wait until I can add lots of people to it!!

ericaly - don't think your time was slow - you did it girl!!!!! you did 3.1 miles (actually more!) Your time will miraculously improve & you'll be so motivated by it! You'll be doing that 10K in no time!! Lots of people even walk for some of a 10K & don't run the whole thing. Also, yes, please go back to week one. If I can give any advice, do the whole week as it is laid out, even ifyou think by the 3rdd or 4th run you can do more, just stick with it. If you're like I was & was quite fit when I started, you'll find one week you'll think you have the stamina do the whole thing & just do it. But if not, just do the 8 weeks, you'll be successfuly 100% guaranteed! Keep us posted!

twise45 - I can't remember how fast I was when I started, but like I said to joseph, walk at a brisk pace & dont`run or jog faster than being able to keep on a conversation without losing breath.

mrsmueller - dont`worry about your pace, just take the advice I gave to josepth & ericaly . If you`re gonna take your son, yeah get one of those strollers for sure! If not, the hubby watching the boy is great too. I think it`s a great idea to take kids, it trains them that activity is a good thing & they`ll be more likely to want to be active. Before long, when your boy gets older, he`ll wanna run with you :)

well, I'm psyching myself up to start tomorrow. I'm excited. I hope it's easier than I think it will be. Last time I did it, I did not smoke (gosh, why the heck did I ever start?) But tyring to quit right now, so this might be just the motivation I need.

I'm going to check the weather for morning & decided tonite to either run outside @ 6:45am or do the treadmill until it warms & brightens up outside earlier.

Can't wait to hear more from you that are trying it too :)

hey! is running at 51 years bad for the knees. i run on the road and i wear addidas runners. i run almost every day 7kms /an hour

No, running at 51 isn't bad for your knees.  It could be, if you don't have the proper shoes for your foot and gate, and if don't take care of yourself--but that's true at every age.  With age, you have to take a little extra caution in some areas and I  recommend Galloway's Running Until You're 100.  I just bought it for my father, who is picking up running again at 65, after being away from it for about 15 years. 

did my first run/walk today. I did it in 42 minutes. I know the times will get better after the weeks go on. I'm gonna run mon/wed/fri each week.

sarveshwari - I don't think it's bad for your knees at any age unless you have bad knees already. I know very young people that can't handle it. Just make sure you have proper running shoes. You can go to a runnign store & they will fit you with the right ones for for your foot & body.

sharz96 - wow! good for your father!!! I hope I'm still running at 65 also.

I looked at this post last week when I was getting interested in running, and now I want to go ahead and join. I'm not sure where I stand on the weeks, I've been running/walking for a couple of weeks already, 3 miles about 4 times a week on my lunch breaks.  I haven't timed myself, but I run either 1/4 mile, walk 1/4 mile over and over, or more recently I'll run the first full mile, than alternate after that.  My goal is to eventually run the whole 3 miles nonstop.  I either need to buy a watch to monitor my minutes, or I need to increase my intervals to maybe 1/2 mile run, with 1/8 mile in between? 
I never thought I'd like running, but I'm really excited.  It's been a long time since I've run much (since high school sports) and I kind of hated it then because I didn't care about being in shape (slim at the time), and just thought our coaches sucked for torturing us.  But when I think about the fact that I'm making myself stronger, and that not very many people really get out and run, but now I somewhat am conditioned and not quite the couch potato I was,  that makes me proud. :)

I'm here dee I made it a plan to start bright and early tomorrow on week one!  Thanks for the conversion in miles and I will be starting on the treadmil I was wondering what is the suggested start speed? I had messed that up I think last time. Look Forward to working with all and will let you know how it goes. cool thing my gym also has an indoor track on the upper level so I don't have an excuse of the treadmils were ful either. lol

I know I can run 5km (YAY!) - but there is a 10km race in May that I am tempted to register for.

I am wondering if learning to run an additional 5km in 4 weeks is too much to ask of myself? Am I setting myself up for disappointment?

I figure each week I will try to add 1km to my runs... I'm skeptical - but willing to give it a try. Just not sure if I should register and pay the funds yet!

Shin splints! 

I'm in sooo much pain!  I took the weekend off thinking it would help, but no help at all.  I felt good today and after doing 30 minutes on the elliptical, I attempted to start running again.  After .5 miles at 5mph after warming up I was too much pain.  

I tried stretching, and I will crosstrain until I feel better.  Any tips on what to do for this?  I'm wearing running shoes and I'm on a treadmill.  

Ok I want to do this. I have been trying to build up to running, I have had some issues with shin pain but will give this a try. I think I may have been trying to do too much too soon.

I too am attempting to run.. I have VERY flat feet so I too struggle badly with shin splints.

I have done some research and every thing I read points to getting some good ,supportive shoes. I bugged the poor lady at the sports store for ages to get a good fitting. I also have to replace my shoes every 6 or 7 months.

Everything I've read also points to reducing shin splints by building up to time and distance very very slowly..Every second day for me is a 'rest day' - where I have to do something other then running. Also if they're flaring up again I read somewhere to go for an ice pack on the shin for a little while - it helped me.

what is galloways runing until you are 100...... is it a book? and where will i get it. i live in india and cud u tell me more about it