5k training

[bb]

Hello all.... I have been lurking here for a few weeks and am very impressed with the group and the
insight everyone is willing to give.

I have recently restarted running, encountered some knee issues ( most likely due to wrong shoes,
but that has been addressed ), am slowly starting again, and would like to be able to run a
respectable 5k by July 4. I could search the internet for training suggestions, but I already feel
like I would get more realistic responses here. So... would anyone mind offering a good training
schedule for the 5k?

Thanks in advance! Bill

[Roos Eisma]

<bb> writes:

>Hello all.... I have been lurking here for a few weeks and am very impressed with the group and the
>insight everyone is willing to give.

>I have recently restarted running, encountered some knee issues ( most likely due to wrong shoes,
>but that has been addressed ), am slowly starting again, and would like to be able to run a
>respectable 5k by July 4. I could search the internet for training suggestions, but I already feel
>like I would get more realistic responses here. So... would anyone mind offering a good training
>schedule for the 5k?

http://www.runnersworld.co.uk/news/article.asp?UAN=67

This page has a number of 5k training schedules. The first 2 (one aimed at beginners, and one aimed
at people that already can run 30 minutes 4 times a week) can be accessed, the other 2 are for
Runnersworld subscribers only.

The one for beginners uses a mix of running and walking to build up to running 5k, the other has you
running all the times, with one session a week where you pick up the pace for a couple of minutes
repeated a couple of times.

Roos

[Donovan Rebbech]

In article <20030411225218.01650.00000988@mb-fk.aol.com>, Bill-always hard-Rodgers wrote:
>> and would like to be able to run a respectable 5k
>
> Anyone know of any disrespectful 5k's I can enter?

If you enter a respectable 5k, it won't be respectable any more (-;

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Ed Prochak]

bb wrote:
> Hello all.... I have been lurking here for a few weeks and am very impressed with the group and
> the insight everyone is willing to give.
>
> I have recently restarted running, encountered some knee issues ( most likely due to wrong shoes,
> but that has been addressed ), am slowly starting again, and would like to be able to run a
> respectable 5k by July 4. I could search the internet for training suggestions, but I already feel
> like I would get more realistic responses here. So... would anyone mind offering a good training
> schedule for the 5k?
>
> Thanks in advance! Bill
>
>

Actually, we can't, at least not given the little information you provided.

When you are just starting out, your improve quite a bit just from the basic running. So don't worry
about running a "respectable" 5k. Even if you finish last, you will have the respect of others
because you did run and finish the race.

As to a training schedule, check out the running FAQ. It has suggestions and guidelines. Take it
easy with the training and you will be fine.

Enjoy.

--
Ed Prochak running http://www.faqs.org/faqs/running-faq/ netiquette http://www.psg.com/emily.html
--
"Two roads diverged in a wood and I I took the one less travelled by and that has made all the
difference." robert frost

[Swecology]

<bb> wrote in message news:v9eub85c6u3eae@corp.supernews.com...
> Hello all.... I have been lurking here for a few weeks and am very impressed with the group and
> the insight everyone is willing to give.
>
> I have recently restarted running, encountered some knee issues ( most likely due to wrong shoes,
> but that has been addressed ), am slowly
starting
> again, and would like to be able to run a respectable 5k by July 4. I
could
> search the internet for training suggestions, but I already feel like I would get more realistic
> responses here. So... would anyone mind
offering
> a good training schedule for the 5k?
>
> Thanks in advance! Bill
>
>

Hi. I'm new to the group, but this is what I have been doing. www.coolrunnings.com has a "couch to
5k" schedule that is working out really well for me. I am about half-way through it, and have
returned to running after a 13 year abscence. The plan can be based on time or distance, and is
easily adjustable for your needs. As it is 9 weeks long, it should have you going by July 4th.

I found the right shoes for me (Nike Air Structure), and added a gel insert to help with flat feet
and pronation. I am doing the time-based work out, and have not had a reoccurance of any of the knee
related issues that were present in my 20's. I'm seeing progress every time I go out, and I would
give it a try.

Some other -but more agressive - schedules can be found at www.nike.com and www.runnersworld.com.
Good luck.

[bb]

Thanks for all of the advice and support guys! I went out on a small 2mi run yesterday and once
again have some tender knees ( though they aren't too bad ), so my next step is going to see a
physical therapist. BUT - I am going to continue my training unless the doc says no or my knees
get worse.

Thanks again and I think this group is great!

Bill

<bb> wrote in message news:v9eub85c6u3eae@corp.supernews.com...
> Hello all.... I have been lurking here for a few weeks and am very impressed with the group and
> the insight everyone is willing to give.
>
> I have recently restarted running, encountered some knee issues ( most likely due to wrong shoes,
> but that has been addressed ), am slowly
starting
> again, and would like to be able to run a respectable 5k by July 4. I
could
> search the internet for training suggestions, but I already feel like I would get more realistic
> responses here. So... would anyone mind
offering
> a good training schedule for the 5k?
>
> Thanks in advance! Bill