How do I train for a marathon due this December 2011?

Hi, i used to be active in school but that was donkey years away. So now a friend has invited me to join her for a 5 km fun-run marathon. My questions are :

1. What diet should I plan?
2. Should I count calories?
3. I am a working mother so I need to plan my time carefully. If you have any suggestions on the timeframe that I should train it would be grateful.
4. What exercise regiment should I follow? Please include a link, if possible since I always read first and follow instructions to the T.
5. Should I time myself whenever I run?
6. Should I train on a treadmill or run at the park?

Thanks for the help and I look forward to your suggestions.

Comments

[Jesse.Hawkins]

Don't let analysis paralysis prevent you from doing the single most important step: running. It sounds crazy, but getting started, even at a very slow pace, is the best thing you can do. Everything else will fall into place. Example: If, after running, your feet are sore, you should take to a running shoe specialist about a shoe that fits your running style, foot shape, etc. The good news - if you have already started running, you'll have a much better idea of what your foot needs and how you run. Again, just starting is the most important thing.

So, where to start. It sounds like this program was built specifically for you: The Couch to 5k in 9 weeks running program. More info here: http://www.c25k.com. This program will take you from whatever point you are at now to running a 5K in just over 2 months, and it will do so gradually. If you have a smart phone, look for apps like C25K that play music for you while you run and ell you when to run/walk and how much time you have left.

Good luck with your marathon, and START RUNNING. :)

[Wolf Seril]

+1. C25k is awesome.

If you have until december you have plenty of time. 3.1 miles is not far at all, that's what I do on my light days (and I don't consider myself a runner).

Also run outside whenever possible. Treadmills are a little different, and if you only train on those you will notice it a lot on race day!

[ytashi]

jesse : thanks for the tip. started training already. entering my 2nd week of training (only?!). progressing from "2min walk + 1min run x 10 times" to "1min walk +2min run x 10 times". tiring but i am building up my stamina.

wolf seril : i'm still not brave enough to run outside but will try to weane away from the treadmill soon. thanks for the tip!

[Jesse.Hawkins]

Good for you ytashi! Best of luck to you, and keep running!

[ytashi]

thanks for your support guys.. i didn't know that i will get this kind of positive support from you guys. all of the tips n links seriously helped. slowly building my stamina. gawd! i'll take a picture if i ever finish the race. thanks for keeping me positive. needed the boost as compared to my previous depressed state. again, thank you all!

[Re-design]

Have a visit with a doctor and let him/her check you out before you get too far into this. On the track is not the place to find out you have an undiagnosed heart problem. Lots of them have NO symptoms as I've just found out.

The doctor can also help you with some of your questions.

[drknotter]

I second Burf's link, but I can speak from experience. I was basically in the same situation that you're in now, and I can honestly say that 6-7 weeks after starting Couch-to-5K, I can definitely run a 5K. It's a great program. Here's the link again:
http://www.coolrunning.com/engine/2/2_3/181.shtml
There's lot's of support for it too, in the form of apps and podcasts. Good luck! You can do it!

[Burf]

Your question requires way to much information to be properly answered here. You will need information on eve3rything for diet and rest to proper footwear. There are tons of websites that go into great detail about setting up a training regimen for distance running. I suggest you research them for detailed information.
My first hit on Google provided this SITE

http://www.coolrunning.com/engine/2/2_4/146.shtml

Give it a look.

[lemonie]

5K isn't much, and remember the word "fun" in there.
Get some regular outdoors running in as and when you find the time, dont sweat over it.

L