to be proud of myself and ask for your running tips

[operaha]

I managed 3k today which I know isn't a massive amount but I haven't run in years, though I do workout and swim but yes like I say, I haven't run in 7 years so really rather pleased I lived.
I want to be able to do a "fun" race locally in about a month... do you think it's possible? I mean I managed this but what next, day running, day resting? Will 4 weeks of 3-4 runs a week get me to 5k? I think it will but am quite clueless! it's a fun race anyway so at the end of the day doesn't matter if I walk it, but I really want to run with my son :)

any advice on getting started would be much appreciated

[MaidOfStars]

Will 4 weeks of 3-4 runs a week get me to 5k?

Absolutely, especially given that you have at least a basic level of fitness from gym/swimming. If you have stamina, I'd say many people could bang off 5k first time.

[SniffsAndSneezes]

Yeah, 5k is a piece of piss, you'll be fine OP. Just make sure you stretch properly every time you run so you don't get stiff legs

[saresywaresy2]

Yes I did my first park run on Saturday, that's 5k and I ran it all without stopping without any training. I have good fitness levels from regular cycling and swimming so I found that I could do it. I was very slow though :-) the main thing is defo your stretches and try to avoid injury

[operaha]

I was slow and I did have to walk (fast) from time to time but thanks, that's encouraging to hear! I'll just keep at it and push on through. only prob is I have a week in south Spain, there's no nice air conditioned gym or anything so not keen on doing it for that time! after that I have 2 weeks until race though so should be ok

[Runningupthathill82]

Well done! Running every other day will do it. And aim to keep going for a certain amount of time, rather than distance.

For example, set yourself 30 or 40 mins for running, every other day. As you're already running 3k you don't need to start at the very beginning, so at first you might want to run for 5 mins, walk for two mins, and repeat five times.

Then, after doing that a couple of times, up it to running for seven mins and walking for two - repeat four times.

Keep slowly upping the run sections and decreasing the number of walk sections. Before you know it you'll be running for a full 5k or further, and it won't even feel tough.

This is what I did in Jan 2007. I was so unfit I threw up during my first training session - after two minutes of running. That year I went on to run my first 10k (May - and I ran the full distance) and the next spring I did my first half marathon.

I then went up to the full marathon and since then, distance running has been a constant part of my life. Getting started is the tough part, but take it steady and you'll be running for an hour before you know it!

[fleurdelacourt]

If you can do 3k by yourself IMO you can definitely do 5k as part of an organise run.

If you're starting at zero running then you just need to be careful not to overdo it - otherwise you risk getting injured. If you can do 3k now - then only step it up by 0.5k per week (ie longest run next week 3.5k, week after that 4k) and make sure you alternate running days and rest days.

If possible, try running on different surfaces: grass. trail and treadmill all offer some slight relief from the stress of running on tarmac.

oh - and keep smiling! running has been my salvation over the last few years - the headspace the training has given me and the feeling of achievement my races give me have really made a difference

[operaha]

wow amazing stories!
yes I'm not starting entirely from zero, I did use to scrape a 5k but a looong time ago, so it is daunting.
I am SO tired. after doing that I swam half a mile, I'm going to have a nap now

[modelthroughit]

parkrun is definitely worth a look! You can look on the website to find your closest, and all you need to do in advance is print your barcode :)

I used couch to 5k a few times, but now set myself either a time or a distance target, and run for as long as I can, walk a bit to recover and then run again until I meet my target. I either use the treadmill or Nike+ Running to keep track. It's been awesome seeing my total distance/average pace etc improve. A few months ago I could do around 3k total, now I'm doing 5/8k every other day.

Keep going! It's so worth it.

[Runningupthathill82]

Parkrun is brilliant - so friendly, suitable for all abilities (and I mean all - times at my usual run range from 17 to 50 mins) and a fab way of setting new goals for yourself.

When I did my first parkrun it took me 31mins and I was wrecked.

Four years later, immediately before this pregnancy, I was down to 23 mins. (and now I'm huge and slow and back up to 29 mins!)

Once this baby is out, I'm going to edge ever closer to that 20 min mark...

[scotchfreeescapegoat]

If you are on Facebook join Run Mummy Run. really great running support group for women

Well done you.