I have had a couple people express some interest in running a 5k. I want to start by saying that I do not consider myself an expert…so please take all of this as friendly advice and not gospel. J
Below is a summary of my advice for the beginning runner. I have included a couple training plans to get you going. The first is called “Couch to 5k” and is designed for a true beginner who has not done much running. The second is for someone who may be already participating in exercise regularly and wants to add running into their routine.
Couch to 5k Training Plan:
Week
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Workout 1
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Workout 2
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Workout 3
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1
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Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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2
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Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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3
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Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
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Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
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Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
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4
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Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
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5
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Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warmup walk, then:
- Jog 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
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6
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Brisk five-minute warmup walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
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Brisk five-minute warmup walk, then:
- Jog 1 mile (or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
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7
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Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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8
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Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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9
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Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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Intermediate 5k Training Plan:
Week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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Rest
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3 m run
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5 x 400
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3 m run
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Rest
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3 m run
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5 m run
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2
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Rest
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3 m run
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30 min tempo
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3 m run
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Rest
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3 m fast
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5 m run
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3
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Rest
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3 m run
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6 x 400
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3 m run
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Rest
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4 m run
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6 m run
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4
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Rest
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3 m run
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35 min tempo
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3 m run
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Rest
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Rest
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5-K Test
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5
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Rest
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3 m run
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7 x 400
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3 m run
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Rest
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4 m fast
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6 m run
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6
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Rest
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3 m run
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40 min tempo
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3 m run
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Rest
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5 m run
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7 m run
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7
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Rest
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3 m run
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8 x 400
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3 m run
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Rest
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5 m fast
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7 m run
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8
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Rest
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3 m run
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30 min tempo
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2 m run
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Rest
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Rest
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5-K Race
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Tempo: A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down
Interval: Run 400 meters hard, and then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.
Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast.
Annnnd a few tips from lowly old me…..
1. Do not overwhelm yourself with any distance. A mile used to seem daunting to me, and at certain times it still can be. Do not give up. Walk if you have to. Give yourself permission to go as slow as you would like as long as you finish the distance.
2. Carry water for any run longer than 30 minutes. They sell perfect-sized little handheld water bottles at Spots Authority for about $12 I believe. Hydration is key to survive a workout, especially during summer months.
3. Choose a race that is close so that your family and friends can come out to support you. Crossing the finish line at a race will make every training run 100% worth it. There have been races that I wanted to just quit. The only thing that kept me going was my family at the finish line waiting for me. I did not want to disappoint them. And quitting….not an option for me.
4. Run without music from time to time. I never run with music in a race. The energy of a race is enough to keep me entertained, and you never know what you will miss by simply taking away your hearing.
5. For new runners…when you are running on the road, run against traffic. That way, you can see them before they see you.
6. If you want to run for weight loss, try to resist the urge to “reward” yourself with food after every run. You should eat a little something after a run, but…Dairy Queen does not count. J That being said, there is nothing wrong with promising yourself a treat after your long run once a week. Sometimes you need that kind of motivation.
7. 6 am runs are the best. Getting up sucks, however it is worth it.
8. Don’t give up in the beginning. Running is hard. No one said it wasn’t. I promise you will never regret a single workout. Ever.
RUN ON MY FRIENDS
My favorite food of all time...
Loggin miles training for two races this summer...
And finally, spending time with special (dearly beloved) people...
