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Training for Your First 5kFive kilometers is 3.1 miles. That might seem like a long distance to some people, while to others it might not sound all that far--especially to someone who’s entertaining thoughts of maybe going for the La Crosse Marathon, or even the St. Clare Health Mission Half. Whichever way you’re feeling about 3.1 miles, for someone who hasn’t done any running before, or has been sedentary for several years since last doing a little running, the simple truth is that it really is a long way to run. La Crosse area residents can easily get a sense of how far a 5K is: the length of Losey Boulevard from La Crosse St. to South Ave. is just about 3 miles!
The following training plan is based on the assumption that you are new to running, not (yet) very fit, and motivated. This 8-week plan needs to be viewed as a rough guideline to guide your training for a 5K. A novice should NOT view this as a formula to be scrupulously adhered to. It is deliberately vague to allow for a huge variance in original fitness levels, age, gender, work schedules, and unanticipated weather. Many individuals may find that the schedule is far too conservative, and choose to accelerate their training beyond it; others may find that it is too demanding, and opt for reducing the running components. Indeed, as they progress through the weeks, some may elect to enter the 5K Walk rather than the 5K Run. Hey, 3.1 miles is a long way to walk too! However a beginner chooses to implement this plan, he or she should keep in mind several well established principles:
Download Example 5K Training Program as PDF Week 1: Walk briskly for 15 to 20 minutes, at least 5 times this week. Week 2: Run for 2 minutes, then walk for 5 minutes. Repeat this 3 times (21 minutes total). Do this 3 or 4 times this week. Walk briskly for 30 minutes on two other days. Week 3: Run for 4 minutes, then walk for 4 minutes. Repeat this 3 times (24 minutes total). Do this 3 or 4 times this week. Walk briskly for 30 minutes on two other days. Week 4: Run for 5 minutes, then walk for 3 minutes. Repeat this 3 times (24 minutes total). Do this 3 or 4 times this week. On two other days, either walk briskly for 30 to 40 minutes, or alternate running and walking 2 minutes for 30 minutes. Week 5: Run for 7 minutes, then walk a minute or two. Repeat this two times. Then alternate 2 minutes of running and a minute of walking three or four times (total time of 26 to 30 minutes). Do this 3 or 4 times during the week. On two or three other days do a light mix of running and walking, depending on how you feel. Week 6: Run for one mile. Walk until you’re recovered. Repeat this 3 times. Hey, you just covered at least 3 miles! Do this 3 or 4 times on three days this week. On two or three other days do a light mix of running and walking, depending on how you feel. Week 7: On one or two days, run 1.5 miles followed by a brief walk. Repeat. If this workout is not difficult, do a 2 mile run or longer. Again, lighter running and/or walking on other days. Week 8: Do at two 2-mile runs early in the week, say on Sunday and Wednesday. Light running and/or walking on other days. Rest on Friday. |
If you are someone who’s been living a basically sedentary life, and maybe carrying some excess weight, you really should consider consulting with your physician before undertaking the challenge of running a 5K. Then you should start with some brisk walking at first, gradually introducting some running into these walks. As time passes, increase the amount of running gradually. Allow at least two months to get fit enough for the 5K Run.