New plan!!! NEED HELP

[spatzcat]

http://runforyourlives.com/

okay, this is coming to Toronto, on Sept. 15. Which means I have exactly 8 months.

I have never done anything for 5k before, well, okay, on an elliptical, but that's it.

I need to train for this thing, I have no idea what to do.

[Silvergamma]

http://www.coolrunning.com/engine/2/2_3/181.shtml

Couch to 5K! Interval program to build up to running 5K. I like this one, because even if you are in good shape, you should ramp your running up slowly to be protective of your joints.

[spatzcat]

that is good info! thank you! I don't have a strength issue, but definitely a cardio issue, I rarely do cardio....my imbalance could be a threat to my survival here....

[Gainsdalf the Whey]

I second couch to 5k. Once you get started you can skip ahead to where you feel you are with your current ability level. I couldn't run 1/4 mile straight at this time last year, I followed this program, and ended the year doing sub 30 minute 5k's. I'm working my way back up now, running another 1/4 straight each time I run, but it's because I already have the base from this program.

As for the actual race, if you can do a 5k, you can do the race. It looks like it's basically a warrior dash type deal. Warrior dash was way easier than a 5k. The longest you have to run between obstacles at any point is only a mile or so.

[spatzcat]

I am so excited!!!!! zombies are my all time favorite thing of all time ever....combined with my passion for training for the apocalypse, I tell you, my shit could not get any better! best thursday ever!

[Gainsdalf the Whey]

I wish I was closer, I'd come join you, but they make us get stinkin' passports now to go up there!

[spatzcat]

there are runs all over the U.S....is one close to you?

[Silvergamma]

I second couch to 5k. Once you get started you can skip ahead to where you feel you are with your current ability level. I couldn't run 1/4 mile straight at this time last year, I followed this program, and ended the year doing sub 30 minute 5k's. I'm working my way back up now, running another 1/4 straight each time I run, but it's because I already have the base from this program.

As for the actual race, if you can do a 5k, you can do the race. It looks like it's basically a warrior dash type deal. Warrior dash was way easier than a 5k. The longest you have to run between obstacles at any point is only a mile or so.

Exactly. You can also repeat a week if you are struggling. I'm working back through the program again, working on speed, I'm running all the intervals, but doing the fast intervals at my goal speed for my next race. All in all, a pretty decent all purpose interval program.

I would suggest doing as much as possible outside if you can. Running on a treadmill =/= running outside. When I first started running last year I was mainly treadmill running (cause I like pretty, track-able numbers). There was a decent transition to running outside.

[Gainsdalf the Whey]

Boston and Baltimore are both 4ish hours away. Warrior Dash does one near me (hence my avatar), and I plan on doing those once a year.

[spatzcat]

it would have to be all outside, I am sans treadmill, and I don't go to a gym, we have equipment in our basement....

I live in the hilliest place on earth I think, you can't get out of my town without going up a steep hill...so I think once I get used the running part, running up hill will help me for the obstacle part....strenuous.

[Gainsdalf the Whey]

Yeah, treadmill running is just picking the feet up and putting them down. Outside you're actually pushing your weight around. To simulate this on a treadmill I put it at a 1-3% incline.

[Silvergamma]

Yeah, treadmill running is just picking the feet up and putting them down. Outside you're actually pushing your weight around. To simulate this on a treadmill I put it at a 1-3% incline.

Yarp! Incline is your friend for any type of treadmill work.

[Waldo]

Yeah, treadmill running is just picking the feet up and putting them down. Outside you're actually pushing your weight around. To simulate this on a treadmill I put it at a 1-3% incline.

Outside you take advantage of momentum which pretty much exactly offsets the difference between you moving and the ground moving (pushing you backwards).

I actually find outside a little easier. However I am greatly skewed toward treadmill in total experience.

Outside you naturally modulate your speed. You simply don't have the option to run steady state, especially if running alone. For me personally I will slow as I tire, on a treadmill I don't have this option unless I change the speed, thus it gets harder and harder.

I'm sure it varies, but I live in a very hilly area. There really is only one true flat spot in my outside course, the rest of the time I'm going up or down to varying degrees. This has the effect of working slighly different muscles, or at least the muscle balance, after an uphill going downhill is restful at the same speed perception, and vice versa is also true. I don't think that I could touch my max outside distance on a treadmill because of this.

I can go faster on a treadmill, but I think this is more psychological than anything, I can maintain pushing myself harder for a longer period of time. It is too easy to slow down outside when the going gets tough.

[Waldo]

Yarp! Incline is your friend for any type of treadmill work.

Though you can overdo it as well. Excessive incline running on a treadmill can be tough on the knees.

[spatzcat]

"I can go faster on a treadmill, but I think this is more psychological than anything, I can maintain pushing myself harder for a longer period of time. It is too easy to slow down outside when the going gets tough."..........

but, what if the undead were chasing you?

[Silvergamma]

[The Tin Man]

Running on a treadmill =/= running outside.

A million times this. I lovelovelove running outside (when the weather isn't miserable). I'm not so much a fan of the treadmills. They're a tool but one I do not enjoy using. I'm just happier the days I run outside.

That being said, Couch to 5K is (n+1)ed (not the second and I don't feel like counting). The race itself won't be like that but it would definitely be a good background. You will also want to do some type of strength or sprinting for running from zombies. I'm doing one in May and will be doing the Convict Conditioning bodyweight exercises all along with running.

[Sloth the Enduring]

I'll be doing the one near Minneapolis

Don't forget, there are 12 obstacles. The upside is you won't have to run the entire 5k in one shot, just a quarter mile at a time.

Does anyone know what the obstacles will be like?

[spatzcat]

on the website, it looks like a whole bunch of hay bales, stacked high, a rope structure to climb over, and water to wade through.....not sure of the rest....

[Morrigainz]

Wooo this looks fun! I love zombies! I wonder if I could swing it...I live in MI.

[AnMiSu]

I would love to try one of these types of races one day. Glad to see there's at least one around Toronto. Not sure I could handle the whole freaky clown and zombie thing though. I'll have to at least keep it in mind.

[This is Seth]

Boston and Baltimore are both 4ish hours away.

You should obviously come to the Boston one then...

[Gainsdalf the Whey]

You should obviously come to the Boston one then...

Don't you worry, between having 2 friends up there that I haven't seen in awhile, wanting to travel and see other cities with my wife, and all the NFers up there, I REALLY want to make a long weekend trip up there this summer. It's basically just picking a weekend once it gets closer.