Are you new to the race or do you need a new challenge? Running the first 5km can be motivating, challenging and very exciting.
First, you need to find out when the next local race is. If you are just starting your career program, look for a career at least 10 weeks from now. This will give you plenty of time to get in top shape for race day. Make sure to register early. You will save money and it will motivate you to keep going.
Next, you need to get yourself a good pair of running shoes. Now I do need to emphasize the importance of “good shoes.” You will be training and working hard, you don’t want to sabotage all your hard work with pimples and knee pain.
Go see a professional about a pair of shoes that fit well and suit your needs. When you have the right pair of shoes, you will enjoy your running experience that much more.
Now that you are ready with the right running shoes and don’t forget a bottle of water, you can begin your training program.
As a beginning runner, you will start with a 10-week walk / run program. The following table will guide you week by week. Before you know it, you’ll be running your first 5km!
Each week has the same training and recovery days. The only change is the time to run and walk.
Begin each session with a 5-minute brisk walk warm-up. This is not included in the time totals below.
It only runs Tuesday, Thursday. And sat. All other days are rest recovery days. You will run 1 minute / walk 2 minutes and repeat 6 times. Your total run will be 6 minutes. Total time is 18 minutes.
Run 1 minute / walk 1 minute and repeat 10 times. The total run is 10 minutes. Total time is 20 minutes.
Run 2 minutes / walk 2 minutes, repeat 6 times. The total run is 12 minutes. Total time is 24 minutes.
Run 2 minutes / walk 1 minute and repeat 7 times. The total run is 14 minutes. Total time is 21 minutes.
Run 4 minutes / walk 1 minute and repeat 4 times. The total run is 16 minutes. Total time is 20 minutes.
Run 6 minutes / walk 1 minute and repeat 3 times. The total run is 18 minutes. Total time is 21 minutes.
Run 7 minutes / walk 1 minute and repeat 3 times. The total run is 21 minutes. Total time is 24 minutes.
Run 8 minutes / walk 1 minute and repeat 3 times. The total run is 24 minutes. Total time is 27 minutes.
Run 12 minutes / walk 2 minutes, repeat 2 times. The total run is 24 minutes. Total time 28 minutes.
Run 25 minutes / walk 3 minutes
Feel free to use this template and modify it to suit your needs.
There you go. All you need now is run out onto the pavement.
4 tips for running the first 5 km
- Keep your shoulders down and back
- Place your head in a neutral position without looking up or down, and relax your neck muscles.
- Keep your arms moving in a straight line to minimize side-to-side movement. This wastes energy.
- Avoid bouncing. Run forward, not up and down.