r/runner5k

2K archived posts · May 2013 – Jul 2021

ZR5K

r/runner5k

NOTE: Due to very low traffic, we have merged this group with /r/Runner5. Please go there for more actrive discussion! **8 Weeks to Become a Hero** Train with Dr. Myers, outrun zoms, and become Runner Five. New to running, getting back into running, or just can't get enough of Abel, this /r is for people working through the Zombies, Run! 5k Training app. Available for iOS and Android at https://www.zombiesrungame.com.

Created May 9, 2013 · restricted

3KMembers (last snapshot)

2KArchived posts

8 Weeks to Become a Hero

The Zombies 5K Training app combines the story-based exercise of Zombies, Run! with a Couch to 5K training schedule. Over the course of eight weeks, you are guided through a series of workouts designed to increase your endurance and prepare you for Zombies, Run! missions.

This subreddit has been created as a place to talk about your Zombies 5K Training experience without accidental Seasons 1-4 spoilers and discuss bugs without getting well-intentioned but confusing advice about options that aren't available in the Zombies 5K app. This is a place where you can say "I just ran five minutes without stopping!" or ask "How do I do heel lifts?" without feeling like a complete noob.

It will also become a good one-stop resource for current and future runners-in-training as we share tips for stretching, strengthening and injury prevention.

Forum Rules

Keep it on-topic. The definition of on-topic is very broad. It can be discussion about the app or about running in general, updates on your personal progress or setbacks, listing your favourite music to run to, sharing pictures of your favourite places to run, etc. But all posts should tie back into running with Zombies 5K.

Good Example: As cheesy as it is, Tubthumping by Chumbawamba really gives me a great energy boost. What are some of your favourite songs to run to?

Bad Example: I was just watching Doctor Who, and all the running made me realize how out of shape I still am. Who's your favourite Doctor?

Keep the full Zombies, Run! app (Seasons 1-3) discussion to a minimum. If you want to want to know how the full app is different from the 5K app, or how the characters we meet in Zombies 5K fit into the main storyline, it's probably better to ask that on r/Runner5. (Many, if not most of us here aren't using the full app yet.)
Please no surprise spoilers. If you want to talk about the Zombies 5K story, label your post as containing spoilers (for example, "W3D3 Spoilers"), and use the spoiler tag in the text of your post or any spoilery responses. [text to be hidden](/spoiler) will display as text to be hidden.

###Useful Links

The official site for both the Zombies, Run! 5K Training app and the full Zombies, Run! 3 app for Android and iOS.
r/Runner5: Our sister sub for the full Zombies, Run! app, and all of your post-5K (Seasons 1, 2, 3 & 4) good times
r/C25K: The (zombie-free) Couch to 5K subreddit
r/running: The mother-subreddit for all things running. (Check out the outstanding FAQ for everything you ever wanted to know about running)
Join the Runner5k Charity Miles team: ZR5K
Find a 5K near you:
Australia - Running Calendar
Canada & US - Running Room
Scotland - Scottish Running Guide
UK - Runner's World UK
US - Runner's World, Active

###ZR5K Training Resources

Official FAQ & Troubleshooting for the Zombies, Run! 5k Training app
Full Workout Plan
Tapping on the image of a week-specific exercise in your app will bring up that exercise's description and demonstration by UpAndRunning. You can also access these via the links below.
Week 2 Heel Lifts
Week 3 Knee Lifts
Week 6 Half Squats
Week 7 Skipping (That's right, skipping.)

###Form, Stretch & Strength Guides

Guide to Good Running Form
Guide to Getting Your Breathing Rhythm while running
Dynamic stretches to warm up for before your run
Standing Stretches for after your zombie-run or during the stretch-breaks in Weeks 3 & 5-8
Post-run stretching sequence
Leg strengthening exercises to help avoid knee injury
Exercises to prevent shin-splints
[Hip flexor stretches & strengthening exercises] (https://www.youtube.com/watch?v=7bRaX6M2nr8)

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