Finishing a foot race is a wonderfully satisfying feeling of accomplishment, But for those who have never competed in a foot race or have never even run more than a few steps, training to run a 5K can seem like a daunting task. I will outline everything you need to know to get you to the goal of running a 5k in 4 months.
Instructions
1. Get the Proper Equipment: Before you take your first step make sure you have the right equipment. A good pair of shoes is a must but equally important are the rest of your clothes. If you run in a warm climate you may only need a few pairs of shorts, and some t-shirts. If you live in a cold or wet climate then you will need some extras like, gloves, hats or beanies, long sleeve shirts, rain jacket, running tights or pants, head bands, or neck gators. So make sure you are well prepared before stepping out the door for your first day.
2. Start slow (Week 1-4): Start by walking for 30 minutes at least 5 days a week. Each week increase your time by 15 minutes so that on week 4 you are up to 1 hour and 15 minutes (Last week = 75 minutes of walking).
3. Pick Up the Pace (Week 5-8): Start to add jogging to your walking in small increments. Start with 5 minutes of walking (your warm up) then for the next 5 minute block, jog for 1 min and walk the rest. Repeat this each 5 minute block until you are at 1 hour, then walk the last 15 minutes. Each week add 30 seconds to your jog and take 30 seconds away from your walk. So, at the end of week 8 after your 5 minute walk (warm up) you jog for 2.5 minutes and walk for 2.5 minutes. (Last week = 30 minutes of jogging 45 minutes of walking)
4. Find Your Stride (Week 9-12): You should be getting comfortable with jogging by now so it is time to extend your overall jog time. After your 5 min warm up you will now use a 10 minute block instead of a 5 minute block. In week 9 after your 5 min warm up, jog for 4 minutes and fast walk for 6 minutes and repeat until you hit 60 min as before. Finish with 15 minutes of a slow walk and stretching. Each week add 1 minute to your jog and take 1 minutes away from your walk. On Week 12 you should be jogging 7 minutes and walking 3 of each 10 minute block. (Last week = 42 minutes of jogging 33 of walking)
5. Finish Strong (Week 13-15): Distance wise you will most likely already be covering more than a 5k each time you go out to jog. Now we need to start focusing on getting you closer to completing the entire 5k at a jog or run. For week 13 after your 5 minute warm up jog for 15 minutes and walk for 5 minutes. I know this sounds like a bit of a jump but after the amount you have been jogging it should be no problem. For the next two weeks try to add 10 minutes each week to your jog but keep your walk at 5 minutes still shooting for a total of 60 minutes before your 15 minute cool down. You should finish week 15 with a 35 minute jog and a 5 minute walk then with another 15 minute jog to get you to 60 minutes total before you cool down. (Last week = 50 minutes of jogging 25 of walking)
6. The Final Week (Week 16): You are almost there; by the last day of this week you should plan to jog/run your 5k with out stopping. For the first 4 days of the week start with your warm up, then jog for 40 minutes, walk for 5 before picking up the pace for the last 10 minutes before your 60 minutes is up and you do your 15 min cool down. On day 5 do your warm up then run for 30 minutes then cool down for 15 minutes, no more. On day 6 rest up, walk for about 30 minutes then get a good stretch in. The rest of the day drink lots of water and eat carbohydrates like pasta, rice, bread, oatmeal, etc, and map out your 5k course if you have not already. On day 7 wake up and eat something simple. Make sure you are still drinking water until 1 hour before you do your run. Do some stretching and take a quick (1-3 minute) warm up walk before you get ready to hit your goal. Remember to run your pace, don't speed up because you are excited. Relax, and have fun!
Tags: minute block, your warm, cool down, Last week, Last week minutes