Running is a great way to get your cardio in and if you’re looking for a new challenge, you can start by running a 5K. It seems like everywhere you look, someone is running for a special cause, which is a really great way to raise money for non-profits, but it’s also fun.
Many people think that running a 5K is impossible, especially if they’ve never run in the past. It’s actually not that difficult and it’s only 3.1 miles. It just takes some commitment and organization. When you are training for a race, you have to get your body conditioned to run the long-distance, so you want to pace yourself and not overdo it because that will just wear you out.
What You Need
One of the first things you need to do is buy the right shoes. Make sure you have a great pair of running shoes that are broken in and that don’t give you foot problems. Also, find some comfortable workout clothes, the lighter the better. Lastly, we recommend you keep track of your progress, use an app or a fitness watch to keep track of your miles. It doesn’t hurt to bring a buddy along for motivation!
How to Do It?
You have 7 days a week and you have to spread out your workouts. We recommend using an app like RunKeeper or iMapMyRun to keep track of your progress. Check out this sample 6 week training:
Week 1
Monday: 1 mile, run 3 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 1 mile, run 1 minute, walk 1 minute
Thursday: rest
Friday: 2 miles, run 5 minutes, walk 1 minute
Saturday: strength workout
Sunday: rest
Week 2
Monday: 2 miles, run 4 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 1.5 miles, run 1 minute, walk 1 minute
Thursday: rest
Friday: 2 miles, run 7 minutes, walk 1 minute
Saturday: strength workout
Sunday: rest
Week 3
Monday: 2 miles, run 5 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 1.5 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 2.5 miles, run 8 minutes, walk 30 seconds
Saturday: strength workout
Sunday: rest
Week 4
Monday: 2.5 miles, run 5 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 2 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 2.5 miles, run as much as possible
Saturday: strength workout
Sunday: rest
Week 5
Monday: 2.5 miles, run 8 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 2 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: 3 miles, run as much as possible
Saturday: strength workout
Sunday: rest
Week 6
Monday: 2 miles, run 8 minutes, walk 30 seconds
Tuesday: strength workout
Wednesday: 1.5 miles + 4 strides, run 2 minutes, walk 1 minute
Thursday: rest
Friday: run as much as possible (5K if possible)
Saturday: rest
Sunday: strength training
The key to running a 5K is to pace yourself and give your body the time to adjust. Running is a great way to get your cardio in, but resting and getting a strength workout like lifting weights will only make you a stronger runner. Make sure you’re eating enough protein and drinking plenty of water when you train and run your first 5K because you need the energy to make it to the finish line.
Supermom: 4 Kids, Full-time Job, in the Military and Runs for Fun!