Are you ready to start training for the first 5K race?

23 Jul, 2019 • by Admin

Reaching the finish line of first 5k race will ignite the start of a whole new active lifestyle.


Running your first 5k may seem daunting. Training gradually for eight weeks before your first 5k will make the race seem much more manageable. Realize that a 5k is only 3.1 miles. Most runners will finish a 5k in anywhere from 25 to 40 minutes.

The amount of time it will take you to be ready to run a 5K really depends on your current fitness level, any previous running experience, and your goals. If you already run a few times a week and you just want to run a 5K to evaluate your fitness level, then you could probably knock one out this weekend no problem.

Following a 5K training schedule will not only keep you motivated, but it will also help prevent you from getting injured by learning the correct way to build up your mileage.

Two months is Reasonable

Running is notorious for being the habit that never seems to stick, mostly because we come out with guns blazing and burn out after the first few jogs. Sound familiar?

We pump ourselves up with mental images of ourselves as one of those people—you know, the kind who just love getting up at 5:30am to go for a jog—only to overdo it on the first try and end up sore, winded, and completely disheartened.

Two months is a reasonable amount of time to train, for most of us, and the plan’s schedule—30 minute workouts 3 times per week—is something that almost anyone could make time for.

At first, you’ll start off by alternating short intervals of jogging with longer intervals of walking. Each workout, you’ll up that pace so that your walking breaks are shorter and shorter. Eventually, you’ll be running just over 3 miles!

Strength Training is Neccessary

Two days a week, you'll strength train, which will help keep you injury-free. (Not sure where to start? Follow this Ultimate Strength Workout for Runners.) Fitzgerald recommends this simple core routine. Complete three sets of the moves below, doing each exercise for 45 seconds to 1 minute, transitioning between movements without any rest. Recover for 1 to 2 minutes between each set. The whole workout takes about 20 minutes.

  • Bicycle crunches
  • Plank
  • Glute bridge lift
  • Side plank
  • Bird-dog
  • Leg lift

Learn the Basics

If you’re a brand new runner, used to a more sedentary lifestyle, I would recommend reading a lot guidelines about how to become a runner. Good knowledge on basic running and running a race is important for long-term development.

It's a must to have a good form of running, know how to do static and dynamic warm-ups, choose proper running shoes, good knowledge about running nutrition. It's also recommended to use supported technologies and devices like tracking, logs, monitoring, training apps to ease your development process.

Control your Mind

Don't be afraid to walk. Walking breaks the run into smaller, more doable pieces. These breaks will allow you to run longer and faster. Walking breaks work best if you walk for one to five minutes.

Don't worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs should be completed at an effort and pace that is easy and comfortable.

Go collect your first 5K medal!

First thing is first: you’ll want to give yourself plenty of time to get to the race site, go to the bathroom, find a place at the start line, and mentally prepare yourself for your run. That usually means setting out your gear the night before and, of course, getting a solid night of sleep.

A good rule of thumb is to keep it easy for your first mile, up the effort a bit for the second, push yourself even more for the third, and go all out to finish the last .10 miles. You can use a watch to track your pace, but paying attention to your breathing can help to avoid overworking yourself in the first mile—and having to drag yourself through the last mile.

Last but not least: be proud of yourself! Don’t beat yourself up about your time while you’re running. Keep a steady, slow pace and think of how proud you’ll be when you cross that finish line. Remember, that above everything else, you actually made the effort to be out there!


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