First 5k Run Ever!

by Angela
(London ON. Canada)

I want to set a goal to run a 5k in about four, five months.

I am 28 yr old female. I am currently overweight (obese according to BMI chart). Today I weighed in at 205.5lbs at 5'4.

We just got a treadmill, old, but it works, so I plan to start using it daily. I also just had a baby 4 months ago (my second and last) so I really want to get in better shape and thought setting a goal like a 5 or 10k run would be good motivation.

Just wondering what the best training would be. How often, how long, walk, run, etc.
I will be happy to finish it but based on some times and etc I have heard, I would really like to do it under 40 min. If possible.

I would be thankful for any advice, tips, etc you can offer me.

Thank you in advance,
Angela


Answer by Dominique:
Hi Angela,
Thank you for your question about starting to run.

A 5k goal in four, five months sounds like a great idea.

Given your situation, the best training for this is definitely a run/walk program, i.e. a running program in which you alternate running and walking.

Run/walk at least three times per week. Most people can get to their 5k goal running three times per week. Given your baby (congratulations by the way!) you probably will not really have the appetite or energy to do more.

I think it is great to set a goal to exercise daily. It can also be your downfall, i.e. expecting too much from yourself and then getting disappointed and discouraged if you don't exercise daily.

You'll need to work out what works best for you; you might be able to do the run/walk program three days a week and on the remaining days of the week make sure that you take your baby for (long) walks. That will still help you getting fitter and it fits into the baby's plans as well... :)

Or do some other type of exercise like pilates or fitness videos. Whatever strikes your fancy.

Some related information:

Beginner Running Programs - Three beginner running programs that use the principle of run/walks to get you started. Beginner Running Program 3 gets you to run 30 minutes in 12 weeks which fits really well with your goals.

How to Start Running

Beginner Running Tips

Hope this helps.
Kind regards,
Dominique