Whats the best way to train for a 5k run?

Question

I have an app on my phone similar to the couch to 5k. Basically an 8 week plan (3 runs a week) that has me alternating between running a walking starting with 1 minute of running and then 1.5 minutes of walking. Eventually making you run more than walk and ending with you running the whole time.

For the past few weeks I've just kind of been doing my own thing. I'll go to my college's Rec center and find a treadmill and basically just run until I tire, then briskly walk a lap or lap and a half and start running/jogging again. I do this for 2 miles and then walk for about 10 minutes as a cool down. I am NOT a runner AT ALL so the first time I tried this I made it through 2 miles in about 25 minutes, I did a few days ago (4th attempt at running, about a week and a half since first try) and I had it down to just over 20 minutes so I AM seeing improvement. Is this okay for me to train like this? Or should I try the couch to 5k thing? 

Part of me just isnt a fan of continuously trying to adjust my speed every 1-2 minutes since I use a treadmill.... looks kind of funny too to stop and go so much. 

I just need to be ready by mid July, I'm signed up for a 5k then.

DosCentavos · Accepted Answer

So....you can run for 25 minutes comfortably.

Increase the duration of your baseline run by 10% per week until your race (conversational pace -- easy to moderate.  You should be able to repeat the same workout every day without any problems.)

4x baseline (25min + 10%/week), 1x Long Slow Distance run (1.5x baseline)

Week 1: 4x 25 min. 1x LSD EASY (37 min)
Week 2: 4x 28 min. 1x LSD EASY (41 min)
Week 3: 4x 31 min. 1x LSD EASY (45 min)
Week 4: Repeat week 1 with a 10% increase in intensity.
Week 5: 4x 34 min.  1x 50 min
Week 6. 4x 36 min.  1x 55 min

6 weeks from now you should be easily capable of finishing a 10K.  At that point you should be working on intensity and incorporating standard 5K interval/hill and speed workouts once per week.  Gradually change one baseline run per week to a tempo run.  Ideally you should have 3 tempo runs (36 min), 1 speedwork/interval workout, 1 LSD run per week.

Congratulations you are a runner.  Oh wait, you were a runner starting week 1....

:-D

spraggs · Answer

for a 5k, i often construct up stamina and pace whilst by means of getting my vo2max up. to be able to do that, simply run your race speed for greater than five mins. THis approach doing mile repeats or whatever. additionally for the period of the week of the 5k , do not do any rapid pace exercises and also you final longer term will have to be approximately three-four days earlier than the race. additionally for the period of the week, swtch up the times in order that just one or 2 days are pace and stamina exercises. attempt to do up pace distance runs comparable to a rapid four-five mile run or a particularly rapid three.five mile run.. additionally conclude the runs with a kick and strides. well success at the 5k

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Whats the best way to train for a 5k run?

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