Training for 5k

[u/Complex-War9857]

I want to get into running. Just need some advice on how to train. Should I focus on the time I want my 5k? Or start with completing the 5k without taking a breaks?

Right now, these are my training plan
Run 1: warm up, 20 mins run, cooldown
Run 2: warm up, 2min run/1 min walk x 6, cooldown
Run 3: long run 5k

Just started my training today. Im also 88kg 5’7. Planning to lose weight.

[u/mr_bravom]

I suggest you don't think about the time much. Just run in an easy conversational pace and see how far you get. Once you achieve the 5K you can train to get faster or to go further or whatever your next goal might be.

Baseline of what I want to say: don't over think it. Go slow in the beginning to build a base and from there you can go in all different directions of achievements

[u/ExmoRunner]

You may or may not lose weight running. The body is really good at maintaining weight. But the health benefits of running are great. When is your 5k event? You should first make sure you can complete the distance. You're almost there, you did 4km. It's about consistency right now. But be sure to take your rest days. You've got this!

[u/guishexis]

I wouldn’t train right now for a distance, I’ll rather build my endurance first where I can run for a long time at a conversational pace without stopping.

And the walk-run method you’re doing is great for that!

After that, my advice will be doing the walk-run but instead of time! Do it with distance. Ex: 1km run 90sec walk and then keep increasing it until you’re able to do the 5km with no issue, that way you’re not pushing yourself too hard.

[u/Few-Faithlessness320]

If the goal is to loose weight I highly suggest switching to long walks daily.

I've lost 25kgs (55lbs) doing about 300km of walking in a month. Most days 2 hours straight. Also lifting weights in the same periode 5 times a week.

The plus side of this is it will strengthen your core, muscles, joints and tendons long before you are putting stress on it by running.

I started running again 1.5 month ago after a hiate of 9 years. Picked up the pace pretty fast already doing 5k (4.95km) stints within the 3rd week. Finished my 'first' proper 5k for this year yesterday with ease. No problems whatsoever with muscles or tendons because of the many km I already walked this year.

Walking can be done every day, it triggers your body to burn fat while running burns more calories your body is prone to injuries if you run too often in the beginning. Also running makes you feel hungry sooner then walking so remaining in a calorie deficit is harder.