Finding the right training plan for your 5K race might be daunting. You can find countless training plans online and in books and you can learn about plans from your running friends. Knowing how that successful runners train for 5Ks might help you in devveloping a plan.
The Facts
A distance of 5 kilometers equals 3.1 miles. While more experienced runners may think of this distance as short, it is considered an endurance event. Your body passes its aerobic threshold after about three minutes, meaning your body begins using oxygen at the same rate you are able to take in oxygen. During training for a 5K, your progressions should be aimed at increasing your body's ability to use oxygen effectively. Assuming you have no injuries, the easier you can breathe, the faster you can run.
Beginners
Beginner 5K running plans are usually designed for people who have never run before or have been inactive for a long time. Popular programs such as Couch to 5K or Olympian Jeff Galloway's beginner 5K plan start with interval training. Using this method, your training will start with a combination of running and walking for 30 minutes, increasing the running and decreasing the walking as you become more fit. The workouts are based mostly on time rather than miles. By the end of Galloway's seven-week program, which is recommended by the Mayo Clinic, the longest distance you will cover is 4.5 miles.
Intermediate and Advanced
Once you have moved past the phase of training to simply finish, follow an intermediate or advanced progression for your 5K training. Running expert Hal Higon suggests an eight-week training plan that includes a test 5K halfway through to assess where you are in relation to your time goal. In his intermediate plan, there is a long run of at least five miles every week except for the test week, culminating in a seven-mile run one week before your event . The advanced plan uses timed runs rather than mileage and it builds from a 60-minute to a 90-minute run over the eight weeks.
Considerations
All runners are different. You may start following a training plan and find it is too easy or difficult for you. Injuries may sideline you for a period of time and make it necessary to adjust your original plan. Working with a certified coach or personal trainer might help ease the stress of these fluctuations and help you find a plan specific to your needs. As with any new exercise plan, see your doctor to make sure you are healthy enough to begin training.
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