For
many, running your first 5k race is a personal fitness goal, a testament to your weight loss program, or a step toward the ultimate goal – the marathon.
Unlike a marathon, which is approximately 8.73 times the
distance of a 5k race, this 3 mile run is not difficult to achieve, especially
if you are at an average fitness level. By average I mean you regularly
exercise, say 3-5 days a week or participate in sports. Therefore, you could run a 5k in less than a month, with little technical training, and finish the
race.
So,
how much training is really required? Typically an eight week training schedule
will get you to a ribbon finish. Training is not a precise science,
and you will find as you get comfortable in taking on more challenging races
that each person develops his or her own unique training style that works.
Here
are 7 expert guidelines gathered from professionals in the business of running:
Guideline #1: Start a
Journal
As
a novice, it is highly recommended that you chart your progress. You will
encounter incremental changes in training that will require note-to-self to
stay focused; additionally, jottings will provide that feeling of
accomplishment, increasing your confidence as you gain agility and endurance.
Guideline #2: Workout with a Partner/Join a Club
If
this is your first time running a 5k, you may want that extra motivation from a
partner or consider joining a neighboring runners’ club. There are also several
reputable membership programs and forums available on the internet where you
can get valuable running tips, and learn of upcoming race events.
Guideline #3: The Importance of Rest
Rest
days are vital for recovery, muscle strength, and adaptation to your workout. Recognize
it and use it to your advantage.
Guideline #4:
Warm up and Cool down
A
good warm up before, and cool down after each run should last between 5 and 10
minutes. This will prepare you physically and reduce injuries.
Guideline #5: How to Run
Visualize
your form: keep your body upright and lean slightly forward. Relax your
shoulders. Maintain a 90 degree to 120 degree elbow bend and drive your elbows
back, not forward. With the ball of your feet, push forward, as you run flex
your foot so that your toes point toward your shin. Look straight ahead with a slight
gaze toward the ground.
Guideline #6: Walk and Run Combination.
Walks
are done briskly, and runs are done at a comfortable pace.
Guideline #7: Follow
this Plan (Modify for individual needs)
8
Week Training Schedule. Note: days not stated are rest days
WEEK 1
Goal: 1.5 miles run/walk
combination.
Monday, Wednesday, Saturday: run for 30 minutes; walk 5
minutes. Repeat until 1.5 miles reached.
Sunday: 30 - 60 Minute Walk,
only.
WEEK 2
Goal: 1.5 miles and 1.75 miles run
Monday:
1.75 m
Wednesday:
1.5 m
Saturday:
1.75 m
Sunday: 35 – 60 Minute Walk
WEEK 3
Goal: 1.5 miles and 2 miles
run
Monday:
2 m
Wednesday:
1.5 m
Saturday:
2 m
Sunday: 40 – 60 Minute Walk
WEEK 4
Goal: 2.25 miles and 1.5
miles run
Monday:
2.25 m
Wednesday:
1.5 m
Saturday:
2.25 m
Sunday: 45 – 60 Minute Walk
WEEK 5
Goal: 2 miles and 2.5 miles
run
Monday:
2.5 m
Wednesday:
2 m
Saturday:
2.5 m
Sunday: 50 -60 Minute Walk
WEEK 6
Goal: 2 miles and 2.75 miles
run
Monday:
2.75 m
Wednesday:
2 m
Saturday:
2.75 m
Sunday: 55 – 60 Minute Walk
WEEK 7
Goal: 2 miles and 3 miles run
Monday:
3 m
Wednesday:
2 m
Saturday:
3 m
Sunday: 1 hour Walk
WEEK 8
Goal: 2 miles and 3 miles
run
Mon:
3 m
Wed:
2 m
Sunday: 5-K Race
A
quarter mile is added for each progression in the schedule, which is equal to one
lap for the great outdoors. Notice that it is all about the mixture: long runs,
tempo sessions, and rests. You will realize that it is difficult to measure exact
distance for the outdoors, so don’t sweat it; approximate your trail and focus
on the run.
For
more information, check out your runners’ club on the miles to run and comfortable
gears to wear.
Think
of the adrenaline rush that comes with your success at the 5k race; it will undoubtedly
put a smile on your face and have you going back for more.
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