Running a 5-kilometer race, or just over 3 miles, might seem like an insurmountable task if you have otherwise been sedentary. However, incorporating a running, resistance and flexibility routine into your exercise program a few minutes at a time improves your fitness level, getting you in shape to run a 5K. If you start off with too much exercise, you are likely to experience joint and muscle pain. Even as little as a 10-minute, nonstop run can cause so much discomfort you may simply give up. Instead, start small. Mapping out your training on a calendar is an excellent way to plan your workouts.
Week One
Step 1
Schedule your long-running days at the beginning of your training week, such as on a Sunday, when your legs are fresh and you have not done much exercise. Begin your program with an easy five-minute warm-up and a quick stretch. Walk for 15 minutes then stretch for 10 minutes at the end of your workout.
Step 2
Complete an upper body resistance training workout on Monday, including chest presses, pull downs, dumbbell curls and triceps extensions. Perform only three sets of 10 repetitions per exercise for the first week.
Step 3
Walk for 20 minutes on Tuesday, remembering to include your warm-up at the beginning. Stretch again for 10 minutes at the end of your walk.
Step 4
Perform a lower body, shoulder and abdominal workout on Wednesday, including body weight squats, dumbbell shoulder presses, double crunches, leg curls, bicycle crunches and dumbbell lateral raises. Do only three sets of 10 repetitions per exercise for this first week.
Step 5
Take every Thursday and Saturday off from your workouts, resting your muscles.
Step 6
Walk for 25 minutes on Friday, warming up at the beginning and stretching at the end.
Week 2
Step 1
Complete a 10-minute, easy warm-up on Sunday by alternating between a two-minute walk and a 20-second jog. Do a quick stretch, holding each stretch for no more than eight seconds. Begin your routine by walking for two minutes then running for one minute, totaling 20 minutes but going no more than one mile.
Step 2
Do your upper body workout on Monday, increasing the number of sets you do to four sets per exercise.
Step 3
Walk for 30 minutes on Tuesday, gradually walking at a slightly faster pace than your usual speed. Stretch your major muscles, especially your legs, completing two repetitions per stretch and holding each stretch for 30 seconds.
Step 4
Perform your lower body workout on Wednesday, increasing the number of sets you do to four sets per exercise.
Step 5
Complete a 30-minute jogging workout by alternating between a one-minute walk and a one-minute jog, for no more than 1 1/2 miles. Do a warm-up at the beginning and a cool-down stretch at the end.
Week 3 and Beyond
Step 1
Jog for three minutes and walk for two minutes on Sunday until you reach 2 miles.
Step 2
Add one exercise per muscle group to your Monday and Wednesday resistance training workouts, completing three sets of 10 to 15 repetitions per exercise.
Step 3
Jog for three minutes then walk for two minutes on Tuesday until you reach 2 1/4 miles.
Step 4
Continue to add one-quarter of a mile to your Sunday and Tuesday jogs until you reach 3 1/10 miles, or 5 kilometers.
Step 5
Gradually increase the amount of time you are jogging and reduce the amount of time you are walking during your Sunday and Tuesday runs until you can run nonstop for 5 kilometers.
Step 6
Consider using a treadmill or taking an alternate route for your Friday runs, maintaining a run and walk pattern.
Tips and Warnings
- Ensure you eat a sufficient amount of calories to fuel all your workouts as you get in shape to run a 5K.
Things You'll Need
- Calendar
References
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechl, et al.; 2000
- “Exercise Physiology, Energy, Nutrition & Human Performance”; William McArdle, et al.; 2007
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