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A Plan and Tips for Training for a 5K

Jun 20, 2015

Tips on how to build up to a 5k using a
Track or Treadmill

Day 1/Sunday
-Track: 1 Warm-up lap, 6 laps running the straightaway's and walking the curves, 1 lap cool down
-Treadmill: Brisk jog for 0.2 miles, total a 1.5 miles-run 0.06 miles, walk/jog 0.06 (6 times), 0.2 mile jog cool down

Day 2/Monday
An aerobic exercise for 30 minutes (Swimming, Cycling, Circuit Weight Training)

Day 3/Tuesday
-Track: 1 Warm-up lap, Intervals 1:3- run as fast as you can for one minute, walk or jog for three minutes, 1 lap cool down
-Treadmill: Brisk jog for 0.2 miles, Intervals 1:3- run as fast as you can for one minute, walk or jog for three minutes, 0.2 mile cool down

Day 4/Wednesday
An aerobic exercise for 30 minutes (Kayaking, Hiking, Soccer, Football)

Day 5/Thursday
-Track: 1 Warm-up lap, Intervals (10 times)- run 1:30 min, walk 1:00 min, 1 lap cool down
-Treadmill: Brisk jog for 0.2 miles, Intervals- run 1:30 min, walk 1:00 min, 0.2 mile cool down

Day 6/Friday

Day 7/Saturday
An aerobic exercise for 30 minutes (HIIT, Surfing, Paddle Boarding, Kickboxing)

For the following weeks, follow the same pattern for each day, but on Days 3 and 5, try to increase the amount of time that you are running/sprinting, and decrease your recovery time. This will push your lactate threshold, meaning you will run faster for longer!

Here's a couple of tips for getting going!

1. Slow Down
Don't be afraid to mix walking with your running.

For example:

Walk five minutes and run two minutes
Repeat for three to five repetitions.
Do this for three or four days a week
2. Increase Mileage
Build mileage by decreasing the walk intervals and increasing the run intervals for a couple of days. Keep one or two of the days at the lower walk/run intervals to allow your body to get used to the change.

After a few weeks of building up, take a week to taper (cut back). This will help your body recover from your new exercise program. Then gradually, build back up. For some, the walk/run intervals will be fine. For others, you may be able to run for longer than two minutes.

3. Have a Specific Goal Race
Have a goal race (maybe a 5K or a mile fun run) to help keep you motivated. Look for races in your area and pick one that sounds like a lot of fun. Invite some friends along so you can do it together.

When you find a race, sign up for it right away. Mark the date on your calendar, stick it to your fridge, put a reminder on your phone or anywhere else you may see it. That date can help you get out the door when motivation is low. You'll be glad you did it.

4. Find a Running Buddy
Do any of your friends or co-workers run? Ask to join them. This can help pass the time and you may learn something from them as well. If you don't have any friends that run, look for group runs sponsored by local running clubs. They will usually have mileage and paces posted.

If you don't see anything you think you can do, go anyway. You might be surprised by the people there and find someone who is more than happy to run with you. Running with others is a great chance to bond with an old friend or make new friends in the running community.

5. Get New Shoes
Head to your local running store and tell them your goals. Be prepared to run-they'll probably ask to see your gait to help find the right shoe for you.

New shoes can help motivate even seasoned runners. There's something refreshing about lacing up a new pair of running shoes. Even if you don't buy a new pair, just being in a running atmosphere can be motivating. Plus, they're a great place to find races and group runs.

6. Listen to Your Body
Remember to take it easy. If you push yourself too hard from the start, you risk an early burn-out. You may also risk injury. Gradually build up your endurance and muscle strength. Begin with a walk/run program as a safe and realistic way to begin your running career.

7. Strengthen Your Mind
Take it easy on yourself mentally as well. Be proud that you have gotten off the couch and are moving. Think of the positives while you run. Remember, a 12-minute mile and a six-minute mile are still a mile. They are both a mile more than someone who is just sitting on the couch.

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