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Couch to 5k Program Question

Expert Panel Questions???

“Ok. I’m just starting the couch to 5k program. I think if I plan for August 1st I will be ready for any coming run during that time. Already thinking ahead now; I’m worried about what is next? How do I increase training for a 10 K and how much time needed.”

(ask your questions to the UtahRunning.com Experts)


First off, congratulations on taking the first step . . . making the decision to do it! My suggestion to you, if you haven’t already, is to pick a specific 5k race that you want to do and register/sign up for it. This gives you a deadline and helps your training become more specific and purposeful.

Once you’ve done a 5k and you’re ready to tackle a 10k, really the only thing that will change in your training is you’ll gradually increase your mileage. I personally think that if you’ve put in the training for a 5k you could do a 10k as early as 2 or 3 weeks after the 5k. The key is the increase in mileage, maybe a half a mile at a time (more or less depending on how you’re feeling).

I would suggest getting your regular distance runs up to a distance further than 6 miles so that when the 10k does come around you’ll be confident knowing that you’ve done it before! Good luck and have fun!

by Lindsey Anderson – Olympian | Professional Athlete

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by on Jul.08, 2010, under Expert Answers, Training, Utah 5k

Utah City Running

Expert Panel Questions???

“I have been running since September. I run almost every day but Sundays. I ran a race 5k last week in Salt Lake and did good, but I run a lot around my city and find it’s hard to keep a good pace. How can I do that?”

(ask your questions to the UtahRunning.com Experts)


City running can definitely be tough because you’re forced to stop much more often so you feel like you’re not getting in a solid run. Fortunately I don’t have to run in the city too often, but when I do I find myself worrying about the quality of the run, the pace, the stop and go, etc.

Here’s a few suggestions: if possible run early in the morning or later in the evening to try and avoid some of the traffic; find a park you can run in and even though you’ll probably be making lots of loops it will give you the opportunity for a constant run; if all else fails, don’t beat yourself up if you do have to stop throughout your run, you’re still gaining cardiovascular benefits so try not to worry about it.

by Lindsey Anderson – Olympian | Professional Athlete

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How to find a race for a overweight person?

Expert Panel Question???

I want to start out slow but I want to get into some races. How do you find a race that fits a person that’s overweight and wants to start racing?

(ask your questions to the UtahRunning.com Experts here)


My suggestion would be to start preparing to run a 5K. A 5K is 3.1 miles and is a good race distance to start at. Take a look at UtahRunning.com’s race calendar and find a 5K that works with your schedule. I would pick a race that is at least 2-3 months away to give yourself time to train, especially if you have just started running. Then begin training. Start out running a couple of days a week and gradually build up the number of days you are running and the miles you are running.

A few training rules to live by:

1) Increase your weekly mileage by no more than about 10 percent each week (i.e. if week 1’s mileage is 10 miles then 10 percent of that would be 1 mile. So, week 2’s mileage should be around 11 miles).

2) Your longest run during a week should only be 25-30 percent of your total weekly mileage (i.e. if your weekly mileage is 20 miles then 25 percent of 20 would be a 5 mile run).

3) Decrease your weekly mileage every 3rd week to rest and recover.

Consistency in your training is key. You will be surprised at the changes you will see in your body as you put in some time running. That being said, it is also important to be patient with yourself and with your training. Don’t be afraid to inter-mix some walking into your runs, especially if you are just starting to run. This will allow you to workout longer and help you build up your cardio time.

Racing is a great way to stay motivated, so pick your race and go for it!

Send me an email at janae (at) utahrunning.com if you are interested in personalized coaching. I would love to help you train for a 5K.

by Janae Richardson – Runner | High School Cross Country & Track Coach

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by on Feb.19, 2010, under Expert Answers, Utah 5k

Utah Running Races

Running is of the most focused physical activities that you could ever take on. It not only challenges your body but also your mind and your will. The ability to concentrate and find a rhythm in putting one step in front of the other is what running is all about. While to some runners Utah running races are about winning, to others they are about the accomplishment of finishing the race. If you are a runner, then Utah is the place you should be headed for the Utah running races.

The state attracts all kinds of runners, from professionals to people who are running a Utah 5K or a Utah marathon for the first time. With its diverse land forms the Utah land is a great challenge to run on. Also the fact that many of the cities in the state offer running routes help professionals and amateurs train for the many Utah running races held here. Utah running includes marathons, half marathons and family races. This makes it possible for virtually anyone who is interested in running to train and participate in Utah running races. Whether you live in Utah or are visiting you are sure to find a Utah marathon or Utah half marathons on at some part of the state, all through the year.

Some of these marathons require you to register much in advance. So do check for the details in order to avoid any disappointment. Utah running races offer a diverse terrain and it is best to train accordingly. Running is a sport that helps build confidence in one self and adds to the self concept one develops. It is a great way to bring discipline and order into one’s life and is recommended for all age groups. And the best place to go running is Utah, the state that goes all out to support runners.

Typically Utah running races will have the competitors broken up into divisions which will be male and female, and then also various age groups. Utah running races tend to be a wide variety of different lengths; therefore, they require a different array of athleticism. The good news is that you can get out and participate in Utah running races even if you are a beginner.

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Utah 5k Running Races

When you are out on the road, running, it is just you and the forces of nature. Running is personal. It helps you face some of your greatest physical and psychological challenges. It is something that sets you apart and gives you something common to share with every runner who is training hard for the Utah 5K.

Utah running offers its residents and visitors tremendous opportunities. The terrain is varied and the climate excellent for running. There are more Utah running races on offer than you could ever imagine. A glance at the state’s race calendar is sure to confirm this. Whether you are interested in a Utah half marathon, in Utah half marathons or family races, you will find them all through the year. So whether you participate in a race as part of training or register for one of the many Utah 5k races, there is something for you to look forward to.
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by on Jan.06, 2010, under Utah 5k, Utah Running

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