New Starter!!!

[Mazzy58]

Hi All, I am looking to run my first 5k...........can anyone help on how to start off, I jog on my treadmill 3 - 4 times a week and do about 4k each time but want to get my speed up and be able to run a 5k. Any advice.

[Oldfloss Administrator Graduate]

Follow this programme and stay on this forum Welcome

nhs.uk/Livewell/c25k/Pages/...

It is all about, slow and steady progress to take you safely, enjoyably and hopefully injury free, to 30 minute runs after nine weeks

You run three times a week, and take your rest days in between...listen to your body and do not push yourself to go too fast, too soon...that is the way to the IC...

Try if you are able, to run outside too ? There are so many benefits to it!

Keep posting for great support and advice and encouragement... we are all in this together at whatever level we have reached...post success and setbacks..( if you get any) we are right beside you

[Mazzy58 in reply to Oldfloss]

Thank you very much, this helps a lot, I will keep you all updated. Fingers crossed!!

[TiredOldMan Graduate]

I'm with Oldfloss. Welcome to the forum. The advice and support here is wonderful. I hope you have fun 😁

[Mazzy58 in reply to TiredOldMan]

Thank you, I am enjoying reading the feedback, makes we feel like I am not the only one!! lol

[IannodaTruffe Mentor]

If you are running on a dreadmill, then surely the only way to get faster is to turn up the speed. However if the 5k you are referring to is an organised outdoor run then the most important thing is to get outside. Outdoor running is very different and you need to get used to it. If you are just doing it on your treadmill then increase the length of your runs once a week until you hit the target.

C25K provides structure and is aimed at getting you to 30 minutes continuous running by gradually building your stamina. You could probably drop into Week 5 without difficulty.

[Mazzy58]

Thank you, I plan to get out and see how I fare. I will update how I get on