You see friends and neighbors everywhere participate in local 5K runs. Not only are they proud of finishing the local races and getting the t-shirt, but they also seem to relish being fit. What makes them successful? They all have a plan every year to get prepare for the first 5K run. Even careful planning alone will not prepare you overnight to run 3.1 miles the next day. For the first timers, I highly recommend a ten week training session to get in shape. Ten weeks is pretty much what it takes to train your mind and body to adequately adjust to the physical demands of running this distance when your body is not accustomed to this level of strenuous exercise. If it has been awhile since engaging in any kind of exercise program, it is highly recommended to visit the doctor for a physical.
So how far is 5K? It is approximately 3.1 miles. It almost sounds better when you say 5K doesn’t it? Whether 3.1 miles or 5000 meters, the distance is significant for couch potatoes or those unaccustomed to distance running. Before one takes their first step, he or she must have all the necessary gear to have an effective run. It all starts with proper running shoes. Make sure the shoes are comfortable on your feet. Also consider appropriate clothing for the elements (depending on your climate). You will also want to carry a watch or timer with a “seconds” hand.
Getting Started
To appropriately train your mind and body to run 5K race, you must learn to walk before you run. What does that mean exactly? Well, for starters, you will begin week one of your training regimen by including three “one minute” intermissions of jogging or running during your 30 minute training session. You will repeat this same process two or three more training sessions in week one. Keep in mind that the rest day will follow training day so some weeks will have four out of seven days of training while the following week you will only train on three days. Do not fall into the trap of resting two consecutive days as this will throw off your training. This is only a 30 minute commitment so try to re-arrange your schedule where necessary whether exercising early in the morning or in the evening.
In week two you will introduce an extra minute to each intermission so you will run a total of six minutes and walk twenty four minutes. Week three you add another three minutes and so on. By the final week (or week ten) you should be running the entire thirty minutes non-stop and ready to run your first 5K.
Remember that this training schedule is geared less for competitive speed and more tailored for the beginner that simply wants to finish the race. The first 5K is all about finishing the race without walking. It is about supporting a local cause, spending time with friends and most importantly, accomplishing a long term goal which will do wonders in other avenues of your life. Once you are prepared for the first 5K run, you will find yourself in shape to enter many more for the rest of the season.
