0 to 15k in One Year? (Running)

I just started running a few weeks ago and I’m up to where I can run without stopping for about a mile. I would really like to train for my City’s most fun running event, but it’s a 15k that includes bridges (so, hills) and is held in early to mid-March every year. I have heard that this race is a blast and that there are walkers as well behind the runners and bands to motivate everyone and a great crowd, but as someone who is only running a mile now, planning to run just over 9 miles less than a year from now seems a bit daunting.

Does this goal seem realistic? If so, does anyone have any good ideas of a training plan? Right now, I’m loosely basing my own training off the “couch to 5k” plan, very slowly building up the amount of time/distance I run and keeping a good part of walking involved as I do. I’d rather postpone running the 15k for another year than get injured…I’m sure I could find a 5k or 10k next year to run if I have to…but that race does look like fun!

I think it is totally possible if you train for it until then. I am trying to find the running program I used for my half marathon training that I was doing. When I find it I will post it here for you!

This is not exactly the one I used but it is a start. It trains you for a 15k in 4 months!!
4 month 15K

Completely possible for many/most people. (Running is my biggest challenge, so I’m not sure that I’m one of them.) However, if you recognize that you can run/walk the course if “necessary”, its 100% doable, no question. Go for it!
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I’ve only used the couch to 5k program, and now use a semi-homemade HR-based plan, so I can’t help with that. I will say that the general rule for avoiding injury is to not increase your weekly mileage by more than 10% each week. Also know that you don’t necessarily have to be running the full distance regularly before doing the run. Marathoners don’t actually run 26.2 miles when training, for example.
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Enjoy your training and much success to you!
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My journey: Fat Athlete

Have a look for the books by Jeff Galloway. He is famous for his run-walk training. I am currently following his training plan of doing intervals of running and walking and it is the first time in years that I don’t have hip pain!

I guess with the Galloway method you can a run marathon within less a year or so.

The New York Times just started a Marathon blog Run Well
and an intersting article on Gallaway’s method:
NYT – Better Running Through Walking

It’s totally possible. One of the first steps I took when I decided to get fitter was to enter the Great Manchester Run last year, a mass-participation 10k held in May each year.

I entered in mid-January, and I couldn’t even run a quarter of a mile in my first training run. I managed to get up to 10k in 4 months or so so I’m sure that you’ll be able to get up to 15k in 9 months, injury permitting of course.

I know I’m probably a little late on this one, but I can tell you from experience that it is possible.

When I started running in Feb 2007, I couldn’t run more than a couple minutes or so. My first run was 3 miles and I thought I was going to die. I started with a 3 minute run/2 minute walk on that first 3 miles.

In April, I walked/ran a half marathon (13.1 miles for you non-runners). I had all of about 2 3/4 months training under my belt. It wasn’t easy, and I would not suggest it, but I was able to complete it.

Then in June of that same year, I completed another half marathon. This time, I ran the entire way, not stopping or walking once. It was 4 months after I started running.

So yes, a 15k (9.3 miles) in a year is definitely doable. Just be safe and don’t run every day. Rest and recovery days are just as important as run days. I’ve seen many runners get injuries due to running too much. 3-4 times a week is sufficient. 2-3 shorter runs, and one long run. The long run should get longer as you train, but don’t add any more that 10% of your previous weeks distance.

Also don’t forget your tapers. Increase your long run mileage for 3 weeks, then on the fourth week, decrease your mileage. Recovery is very important.

If you want to exercise more, it’s best to choose non-impact exercise on your non run days, something like cycling or spin class work very well and compliments running.

I also highly recommend the book “Runner’s World Complete Book of Running: Everything You Need to Run for Fun, Fitness and Competition”.

Be careful though, you might just get addicted! Since Feb 2007, I’ve completed 7 half marathons & 1 full marathon.

Thanks for your reply, marathonchic!

I am running my first 5k on saturday. I’m most concerned about the heat, but we’ll see how it goes. I figure the absolute worst that can happen is that I’ll need to walk some, but at least I’ll be out there!

I am considering decreasing the number of days I run and mixing in some other exercises between runs. Right now I run 5 days a week, which has been great for helping me lose weight, but I know it will be rough on my joints. I’ll have to check out that book…it would be good to be a little more focused on my training goals!

I think I might already be addicted. I already get antsy on days when I don’t get my run in, where I used to look for excuses not to “have to” run. I love feeling my lungs and heart in so much better shape and not getting winded very easily!

Don’t really have anything else to add, but wanted to say good luck for Saturday. Be careful with water in the heat, you want enough to make sure you don’t get dehydrated, but don’t overdo it beforehand – you don’t want to be needing the toilet before you’ve even started (trust me, I’m speaking from experience here!)

You’re welcome Redwarrior.

I would like to add one more piece of advice. If you haven’t done so already, go find a running store in your area and have them fit you for running shoes. Most will do this for free.

There are several types of running shoes, neutral, stability, motion control, depending on your pronation. A running store can find out what your pronation is and get you in the right shoes. Running shoes should fit from day 1, there should be no “break in” time.

http://www.runnersworld.com/article/0,7120,s6-2…

The right running shoes will make a world of difference. I use to get really bad shin splints when I first started running, that is until I got fitted for shoes.

Have fun at your 5k this weekend. I’m sure you’ll do great!

Don’t change shoes just before a race though. Do it after the race.

How’d your 5k go?