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