First time i have ran (for fitness)

Ok my view is slightly different. The pace you are going (4-5mph) is really walking speed or just a little faster. it's a great start. But you don't need fancy trainers for this. Just build up distance,keeping it feeling easy. Speed will come. Bare foot, trainers,heck you could do this in work shoes and it wouldn't matter. Just get out there, walk or run a bit, and at some point you may start to love it. If you get to that point, then worry about trainers, speed, technique etc.
 
I started NHS Couch to 5K podcast today after 10 years of sitting on the couch doing nothing and I was concerned that I might be running (more like slow jogging) way too slow at 6kph on the treadmill. But reading this thread about not doing too much, too soon, it seems like I was doing the right thing! I felt fantastic at the end even though my heart rate was 90% of max with the 220-age formula during the final interval.
 
ic1male said:
I started NHS Couch to 5K podcast today after 10 years of sitting on the couch doing nothing and I was concerned that I might be running (more like slow jogging) way too slow at 6kph on the treadmill. But reading this thread about not doing too much, too soon, it seems like I was doing the right thing! I felt fantastic at the end even though my heart rate was 90% of max with the 220-age formula during the final interval.
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Great to see you taking the initiative and getting out there. Don't rely on the 220-age formula. For example I'm a male of 30 and that would give me a max HR of 190 yet I've had my heart rate well over 200 in 5km runs and around 210 or so for 20 mins. If you can run for around 30 mins, take the last 20 mins and use that average HR of that to calculate the heart zones.

Here are my zones, with the default 220-Age on the left and modified values on the right.
Resting HR 57
Age 30
MaxHR 190 200
HRR 133 143

50% 124 129 Zone 1
59% 135 141 Zone 1
60% 137 143 Zone 2
69% 149 156 Zone 2
70% 150 157 Zone 3
79% 162 170 Zone 3
80% 163 171 Zone 4
89% 175 184 Zone 4
90% 177 186 Zone 5
100% 190 200 Zone 5
 
I've taken it up again recently, just doing short 3 milers every day. Got my time down from 25 mins to 21 mins in just over a week. Fortunately my legs seem fairly strong, it's my elbows and shoulders where I get plagued with injuries.

Think my next step will be aiming for 6 miles in 45 mins.
 
Ayahuasca said:
I've taken it up again recently, just doing short 3 milers every day. Got my time down from 25 mins to 21 mins in just over a week. Fortunately my legs seem fairly strong, it's my elbows and shoulders where I get plagued with injuries.

Think my next step will be aiming for 6 miles in 45 mins.
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nice

3 miles in 21 mins ? i might be able to do that, but id be killing myself if i did it
 
^^ You're on the edge of the Chilterns? That must have some wonderful scenery for running!

My legs are killing me after doing kettlebells yesterday. I can barely walk today let alone run. :(
 
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Interesting - did you run solid for 6 minutes? There are no visible dips in your heart rate/cadence to indicate that you were doing walking/jogging intervals typical of a Couch 2 5K plan!

EDIT: Sorry, I missed "Benchmark Run" in your post (whatever that means) LOL
 
ic1male said:
Interesting - did you run solid for 6 minutes? There are no visible dips in your heart rate/cadence to indicate that you were doing walking/jogging intervals typical of a Couch 2 5K plan!
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Correct

Coach told me to walk for 2 mins to warm up, run strong for 5 mins, and walk for another 2 mins to cool down

he did say "walk if i need to" but i didn't need to
 
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