Even if you're new to running, you can finish your first 5K with only eight weeks of training. You'll need to exercise five or six days each week to help you prepare for the 3.1-mile race. However, all it takes is 30 to 45 minutes on those days to get you ready for your first 5K.
Equipment
Running is an inexpensive way to get fit and improve your health. All you need to get started is a pair of running shoes that matches your foot type, running socks and comfortable, weather-appropriate clothes. Visit a running specialty store for help choosing the right type of shoe for your foot. Wear the socks you plan to run in and walk around in the shoes before you purchase them. The fit should be right immediately, with no breaking-in period required. Women should also invest in a supportive sports bra designed for high-impact activity.
Learning to Run
Choose three days a week to focus on your running. Running coach and trainer Hal Higdon encourages beginners to alternate between walking and running while building up your endurance. Try timed intervals where you run for one minute and walk for two, for example, gradually increasing your running intervals and shortening your walk intervals. You can also use landmarks for motivation, running to the next mailbox before taking a walking break or running half a lap before walking half a lap. Find what motivates you and keep moving toward your 3.1 mile goal.
Training
When training for your first 5K, 30-minute run/walks are a good place to start. MayoClinic.com provides a training schedule for beginners that calls for run/walks on Mondays, Wednesdays and Saturdays. You can modify this if you need to, but try to skip a day between scheduled runs to give your body time to recover. Choose one of these three days for your long run, which will start out at three miles and gradually increase to 4.5 miles to get you ready for your 5K race. Schedule one day a week to rest from exercise, and schedule cross-training workouts, such as walking, strength training or yoga for the remaining three days.
Considerations
Sign up for a race date when you start your training to give you a specific goal and date to work toward. When running in cooler weather, dress in layers so that you can shed pieces as you warm up during your run. To aid with muscle recovery, stretch your muscles after each run, moving into each stretch just enough to feel a gentle pull. Hold stretches for 15 to 30 seconds. Consult your doctor before you start your training if you have any heart problems.
Member Comments