How many kilometers should a beginner run in their first week of racing? Not a lot!
One of the mistakes I see most often is that beginners, for different reasons, tend to run too much from the start.
Running 2 kilometers in a row might not seem like much, but for someone who hasn't been physically active for several years, that's HUGE!
In fact, running is a series of alternating jumps from one foot to the other. So imagine you start training a sedentary person for a long time, and suggest they do 2000 jumps in a row… That would be too much, right? This is exactly what she would achieve if she ran 2 kilometers.
How many kilometers should a person new to running run?
A survey of 2014 on the subject tells us that beginner runners should run less than 3 km during their first week of training. It would seem to be even more important if their Body Mass Index is above 30.
To learn more about or to calculate the body mass index, use this link.
Running 3 kilometers for a beginner who runs a kilometer in 7 minutes represents 21 minutes of running… Per week! If you are a seasoned runner, you will probably find that it is too little.
However, do not underestimate the impact of running on the body. For someone who hasn't run for years, the adjustment period can be quite long and you have to be very gradual.
A new study recently appeared on this subject. To read my summary, click here.
What is the average time to run 1 km?
The average time to run a km varies a lot from person to person. If you are just starting out, my suggestion would be to not focus on your speed, but rather on your race time.
If you absolutely want to know the average time to cover a kilometer, we could estimate that over a 10 km, in sporting events, participants generally maintain a pace of 6 minutes per kilometer, or 10 km / h.
If you want to get a good training program for a beginner, I suggest the one from The Runner's Clinic or that of Corporate Challenge.
I invite you to worry less about how many kilometers to run and rather to worry about your progress.
Either way, remember we have all been beginners before! Helping someone start running is probably the greatest gift you can give. Go ahead, spoil someone around you!
Good training!
Hello, it's been the year that I no longer run I would like to have some advice from you, and I cordially
Hello, here is a training plan to gradually start over and run a 5 km: https://defis.ca/2019/01/24/5-etapes-pour-courir-votre-premier-5-km/
That would be my first suggestion. Then I know it's not easy, but the ideal would be to forget about past performances and just start over without expectations.
hello you have to sue I lose 10 kilos for June 2 imperatively.
Could you help me?
I bought sad march 3 days ago j zi starts with warm-ups, 15mn and the archer 15mn 3km/ Monday morning 15mn 3km/h evening 30mn 5km/
Tuesday morning 30mn 5km/6
Evening 50mn between 5km and 6km
Do you think that if I hold between 60 and 90 minutes from the fast arch at 5 or 6 km/
I could do it, it's been 30 years since I've been in the weight room, but I walk a little.. and pay attention to my diet at the same time.
C claudia I rectify a few sentences
Badly written I bought a treadmill
Do you think that if I walk 60 to 90km between 5 and 6km/h day I will get there?
Many thanks in advance
Claudia.
Hello
To lose weight it is not sport but food
You must consume less energy than you expend during the day
Running is a great cardio that allows you to use a lot of your energy but if you eat up to what you spend or even more you won't lose 1 gram
I advise you a real program with a nutritionist, or at least inform you on the forums on this subject and not to force on the sport the butt c the balance for the best result
Courage
Hello I would like to run to improve my cardio to climb the high mountains, how many km should I run to start??
Hello
Here the goal of cardio is very different than for many people
The parameters are much more specific, altitude danger lack of oxygen the higher you go in altitude… Ect
Simply running seems to me a lot too little for the seriousness of your activity, I advise you to join a club in the area because a lot of pro advice and specific group training, moreover it is a great social activity
It will be a shame or even dangerous to miss out on the learning opportunities of this type of club.
Courage
Hello,
Former sportswoman (Sambo, Nordic walking, etc.). I haven't done sport for over 5 years.
3 babies later, and a BMI well above 30. I want to start running. Above all for the moral benefits and with the aim of regaining good cardio.
What would you recommend to get off to a good start and last over time?
Thank you
My first advice would be to slowly start walking again, gradually, until you reach 3 x 30 minutes of walking per week.
Once this has lasted a few weeks, gently incorporate running with an interval program, something like: https://defis.ca/2019/01/24/5-etapes-pour-courir-votre-premier-5-km/