How about running a 5K or 10K?, Training Schedules Here

[Chellebob]

http://www.coolrunning.com/engine/2/2_3/181.shtml

The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
By Josh Clark
Posted Wednesday, 25 October, 2006

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.


A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.


Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today!

The schedule
Bookmark this page so that you can easily return to check on your progress. You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.

You'll have to click on the link to get the schedule. It wouldn't copy and paste right.


Another site:
http://www.mayoclinic.com/health/5k-run/SM00061

And another:
http://www.howtodothings.com/sports-recrea...-for-a-5-km-run

[chigirl]

Hi chell,
I'm trying to get back into running. Currently I do the run/walk method of training. I run for 4-5 minutes then walk for 2-3. I started this at 20 minutes and increased it to 30. The important thing is keeping the heart rate up for 20-30 min. As I get in better shape, I can decrease the walking time and increase the running. I get bored on the tread mill, so I'm glad that the weather is warming up. I love getting some sunshine and watching the sail boats and seeing all of the dogs out as I run. There is a really nice jogging path along the lake right across the street from my place. (and a doggie beach!) I also put some up lifting fun songs on my ipod before I go out!

I really want to run in the Y-me race for Breast Cancer on Mothers day. I use to do it every year and stopped it after one of my car accidents. My Mom died of Ovarian Cancer, and it is a really nice way for me to spend Mothers day. I hope I can do it in less then a month.

Are you running?

chigirl

[Selahgal]

Isn't running hard on the joints, especially if you're heavy to begin with?

[healthybee]

Running/jogging is not my cup of tea. I like walking and used to 3-5 times per week. Now we live on a highway and I'm not walking out there!

Don't bother asking me to go to a track or something. I HATE to leave the house to exercise! So, I use my eliptical or do other workouts here.

Yes, running and jogging can be very hard on joints. Especially if you are over weight. In fact, any exercise you can over do. Lots of studies on that now.

[Chellebob]

Yes, running can be hard on your joints if overweight. Rebounding would be better to start off with if you need to lose the weight. You could walk too. Then as you lose the weight you could begin jogging. You need some really good running shoes for sure.

That's great Chigirl! I walk run too... but I haven't worked up to much time on the running. I go by laps, so I haven't really timed myself. I guess yesterdays runs were about 2 mins, then I walk until I recover, which is quickly to begin with and by the end of the workout it takes me longer. I would love to be able to do a 5K sometime in the future. I don't see a marathon happening for me anytime soon.

Do you have a heart monitor? I would like to get one of those to measure what my heart rate is. I'd like to know I'm keeping my work out where it should be.

So, what are you favorite work out songs? I'm wanting to make an Exercise folder on my ipod too.