5k Run! 6 months post op!

[wjgo 272]

I'm happy today! After about 14-15 weeks of training I finally clocked a 5k in 36 min 13 sec. My training interval was to be 35 minutes, but I stepped it up today, just making what seemed to be incrementally longer strides than last time, and I was real close to a 5k, so I just went extra minute.

I hate running too! But doing it to get fit for another activity/obstacle course (GoRuck.com). But now I might even do a Halloween Zombie run where people are to run/walk. 5k course with touch football flags and try to stay away from "zombies" on the course.

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[GreenTealael 25,484]

1 hour ago, wjgo said:

I'm happy today! After about 14-15 weeks of training I finally clocked a 5k in 36 min 13 sec. My training interval was to be 35 minutes, but I stepped it up today, just making what seemed to be incrementally longer strides than last time, and I was real close to a 5k, so I just went extra minute.

I hate running too! But doing it to get fit for another activity/obstacle course (GoRuck.com). But now I might even do a Halloween Zombie run where people are to run/walk. 5k course with touch football flags and try to stay away from "zombies" on the course.

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Amazing

[Oct517 527]

The Halloween Zombie run sounds like a lot of fun! Congrats on all your accomplishments! I'm hoping I can get back into running 5ks once I lose more weight.

[FluffyChix 17,418]

Congrats that's super duper!!!!

[shazz73 64]

Congrats - this will definitely be a post surgery goal for me too!

[J San 1,071]

Congrats!!! Sounds like a lot of fun. This is something I hope to be able to participate in at some point. Just have to work out some other issues first, along with the weight loss. Good luck on the with the Zombie run.

[wjgo 272]

On 9/21/2018 at 9:13 AM, shazz73 said:

Congrats - this will definitely be a post surgery goal for me too!

Keep walking. You need to be able to at least walk a 5K, then you work up from there. I found the 9 week plans aggressive. Whatever plan you use, feel free to adjust it.

[AEdoesRnY 531]

On 9/20/2018 at 7:00 PM, wjgo said:

I'm happy today! After about 14-15 weeks of training I finally clocked a 5k in 36 min 13 sec. My training interval was to be 35 minutes, but I stepped it up today, just making what seemed to be incrementally longer strides than last time, and I was real close to a 5k, so I just went extra minute.

I hate running too! But doing it to get fit for another activity/obstacle course (GoRuck.com). But now I might even do a Halloween Zombie run where people are to run/walk. 5k course with touch football flags and try to stay away from "zombies" on the course.

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That is SO EXCITING!!! Congrats!! What were your training plans/training routines? Running/jogging and completing races is one of my major goals for post-surgery. I'm three months out now and trying to get myself back into the gym but having some trouble building a routine. I also have a treadmill at home so that should mean NO EXCUSES but since I haven't really formulated a plan yet it's easy for me to just skate by! I'd love to sign up for a race to be looking forward to and training for...any advice you have on plans that you followed would be much appreciated!

CONGRATS AGAIN! 36 minutes is AMAZING!!

[wjgo 272]

I just followed the Couch to 5K plans with my own variations. Basically, it's interval training that gets more aggressive each week, over the course of 9-12 weeks.

You start out say, walking 5 minutes. The. You jog 30 seconds, then repeats it over a period of 25-30 minutes. 3 days a week (rest day between)

Next week, you bump it up to jogging for a minute. Then the following week, you might reduce the walking to 4 or 3 minutes. Then another week increase the jogging to 2 minutes.

Eventually i was on a plan that was at jogging for 5 minutes, walk 1, then jog 10 walk 1 then jog 12 walk 30 sec, then jog 20 minutes, then 25. Then I just kept going one day and crossed the 5k mark.

I adjusted my plan and my plan turned out to be 14 or 16 weeks.

Cold weather is difficult to run in. I still have to get some good clothes. I'll need a base layer clothing and some pants and a jacket to keep me just warm enough. Will also need gloves, head cover, and probably a scarf or something to cover my mouth to not breath in bitter cold air.

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[FluffyChix 17,418]

1 minute ago, wjgo said:

I just followed the Couch to 5K plans with my own variations. Basically, it's interval training that gets more aggressive each week, over the course of 9-12 weeks.

You start out say, walking 5 minutes. The. You jog 30 seconds, then repeats it over a period of 25-30 minutes. 3 days a week (rest day between)

Next week, you bump it up to jogging for a minute. Then the following week, you might reduce the walking to 4 or 3 minutes. Then another week increase the jogging to 2 minutes.

Eventually i was on a plan that was at jogging for 5 minutes, walk 1, then jog 10 walk 1 then jog 12 walk 30 sec, then jog 20 minutes, then 25. Then I just kept going one day and crossed the 5k mark.

I adjusted my plan and my plan turned out to be 14 or 16 weeks.

Cold weather is difficult to run in. I still have to get some good clothes. I'll need a base layer clothing and some pants and a jacket to keep me just warm enough.

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Congrats! I'm trying to do that. I'm running inside now that it's so cold!

[wjgo 272]

Oh, you definitely need watch, or a smartphone with an app that is a TABATA Timer.

You can set a warmup and warm down time, then set intervals or cycles or work/rest periods and it will set off alarms for you when to start and stop the run/walk periods, and even set an alarm for half way for each interval. When you go from 5 to 10 minute jogs, that halfway timer is helpful.

One you get a 5k training g done, erase the app. You will have good days, and slow days... So unless you are still training for something and you need the timer, just to at your own brisk pace. I have my clock time set for just 20 minutes so I know about half way through about how I am doing, but that is it. One day, you just might be tired, or you body recovered more slowly from previous run (or other exercises), and if you artificially push yourself too hard, you will be in worse shape. I don't do it for racing, so I am not trying to keep a specific pace.

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[FluffyChix 17,418]

My longest "run" time is 16minutes so far. Then I do a 2min walk, then do like 5min intervals with 1 min walk between.

[wjgo 272]

I don't know if that is the best way to train. All plans I have seen are sets of equal time. Kind of like lifting weights for endurance. Here you just need to build up your ankles/calves and hips. I'd check with someone to see if you should change it to sets of 5 minutes, or sets of 10 minutes. The best place for free in person advice is the local running shoe store that sells to the local school students and runners.. the people that work there typically run too. I get my shores there and have gotten a lot of good advice.

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[J San 1,071]

4 hours ago, FluffyChix said:

I'm running inside now that it's so cold!

Doing the same, Running inside (my mind).

Congrats on the running progress. I'll start running when I can walk without pain.

[nenes78 528]

I am also using a Couch to 5K Active App. Friday I completed week 5 day 3 and it was a 5 min warm up, 20 min jog, and 5 Min cool down. That is the longest I have jogged since high school. Today I start Week 6 and hope to be ready for my local Turkey Trot on Thanksgiving morning which I signed up for. My goal is to be able to jog the whole thing under 45 minutes. These posts are inspiring and led me to take this on.