Reply to Can an obese person build up to running 5K in 11 weeks?

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[quote=Anonymous][quote=Anonymous]I started c25k yesterday.  I just followed along to a youtube program for a 1/2 hour and in that time, I ran/walked 1.75 miles.  I used the treadmill on random (which changed the elevation off and on, but nothing too drastic), walked at 3.6 mph and "ran" at 4.1 mph.

I think the plan calls for running 3x/week, you'll be done with the plan in 9 weeks and should be able to run a 5K.  Could I instead run 5-7x/week, or is that too much or too hard on a beginner?  My son and I signed up for a 5K w/some of his friends and their parents and I don't want to humiliate him by not being able to do it.

To top it off, I am 250 lbs.  (I'm mortified to type that out.)  The race is scheduled for the beginning of April.  Is this too ambitious for me?  I've been a hiker off an on through the years, and I feel my fitness comes back to me relative quickly, even though I'm heavy, but I've never been a runner...even though I've always thought it would be amazing to love it.[/quote]

I trained for half marathon following a program by Jeff Galloway (http://www.jeffgalloway.com/). I liked that it incorporated running and walking, and gradually increased the running distance. This allowed me to gradually build up strength and endurance. Check out this link for 5-10K training: http://www.jeffgalloway.com/training/5k-10k-training/ It is for 15 weeks, but probably you could skip some of these and see how far you get by 9.

The only  issues with your size is that you need to be careful not to over do it and hurt your knees and joints. Running is harder on the joints than hiking and walking, so be careful not do too much too soon. If you hurt yourself and end up quitting, or would need to stop running, it will be counterproductive. For this reason, I would not run 7 days a week, because you will not give your body a chance to rest and recuperate. [/quote]

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