Training For Your First 5K

We’ve put together a simple guide to train for your first 5K. By the time you complete this program you will be much fitter than the average person on the street. It doesn’t matter how unfit you are right now. The beauty of running is that it makes you progressively fitter very rapidly. In achieving your first 5K, you will have done something that most people who are untrained would not be able to do. Know that you will achieve this goal in just 5 short weeks and feel proud of the accomplishment

This program is based on a 5-week preparation time frame. This is an ideal time period to allow you to confidently tackle the 5K challenge. Of course, unavoidable obstacles may present themselves. You might get sick or face a family emergency. All things being equal, however, if you commit to the program that’s right for you (we present three of them tailored to differing needs), and maintain consistency to the best of your ability, you will find success.

So, let’s get running.

Getting across the finish line of a 5K is achievable in 5 short weeks for anyone.  Different people, though, have different starting points. That’s why we present here 3 different programs.

So, which one is right for you?

If you are a complete running newbie who currently struggles to make it to the mailbox, then you should opt for program one, “Walk / Run 5K For Newbies.”

For those who are not regular runners, but have a minimal level of fitness, we recommend the second program, “5K for Beginners,”

Those who have a slightly higher level of starting fitness should tackle the third program, “5K Fast Track.”

Program One: Walk / Run 5K for Newbies

The goal of this program is for you to be able to complete a 5K in 5 weeks. It’s expected that you will walk most, if not all, of that distance. When you decide on the route that you will use for this program, stay away from hilly areas unless the program specifies it.

The program consists of the following intensities of training:

Easy Walk: You walk at a comfortable pace, without pushing yourself. On days where you do two easy walks, space them several hours apart, ideally at opposite ends of the day.

Brisk Walk: This is a step beyond easy walking, but not to the extent of Power Walking. It is the pace you might use if you were walking to your favorite shop at the mall.

Power Walk: Powerwalking involves a quicker than normal walking pace. It will take an effort to maintain this pace, which should see you moving at about 4.5 miles per hour. To power walk effectively, land on your heels, roll through the instep and then push off the toes. Rather than large strides, focus on short, quick steps. Hold your head, swing through with your arms and keep your glutes tight.

Hill Walk: Find an area that provides you with a decent hill incline to really challenge you, but not too steep that you need a pickaxe to climb it. A 30-degree slope is ideal. The allotted training time is just for the uphill climb – the downhill is not included.

NR Fitness: NR (Non-Running) Fitness involves doing any type of exercise as long as it is completely different to running. You might play a sport, lift weights, cycle or row a boat. In fact the more you can mix it up, the better.

Note: The program involves time walking intervals on all days but Sunday. On that day you will be walking for distance, starting at 1 mile on the first Sunday and peaking at 3.1 miles (5K) in week 5.

If you are feeling good at the half-way point of the program, you may wish to try slow running for portions of your distances during your Power Walk or Brisk Walk training sessions.

The Program

Program Two: 5K for Beginners

The goal of this training program allows you to run a 5K without stopping. The key to success with this program is consistency. Remember to warm up thoroughly before each session.

Keep in mind that a lot of new runners set off too quickly, thinking they have to maintain a certain pace from their first day. Don’t fall into this trap. At this stage, it’s not about your speed – your goal is to run the whole 3.1 miles without stopping.

Power Walk: Powerwalking involves a quicker than normal walking pace. It will take effort to maintain this pace, which should see you moving at about 4.5 miles per hour. To power walk effectively, land on your heels, roll through the instep and then push off the toes. Rather than large strides, focus on short, quick steps. Hold your head, swing through with your arms and keep your glutes tight.

Hill Walk: Find an area that provides you with a decent hill incline to really challenge you, but not too steep that you need a pickaxe to climb it. A 30-degree slope is ideal. The allotted training time is just for the uphill climb – the downhill is not included.

NR Fitness: NR (Non-Running) Fitness involves doing any type of exercise as long as it is completely different to running. You might play a sport, lift weights, cycle or row a boat. In fact, the more you can mix it up, the better.

Note: The program involves time running intervals on all days but Sunday. On that day you will be running for distance, starting at 1 mile on the first Sunday and peaking at 3.1 miles (5K) in week 5. For the first two Sundays, however, you will run until you feel uncomfortable and then walk until you feel ready to run again.

When it comes to the actual 5K event, know that is fine for you to walk for portions of the race. You may choose to walk at the mid point, or at the one mile and two mile mark. Once you feel capable, begin slow running again.

THE PROGRAM

Program Three: 5K Fast Track

This program is designed for a person who, while not a runner, has a moderate level of fitness, which allows them to run for 10 minutes without too much bother. The goal of this program is to run a 5K in less than 40 minutes. Use the following chart to set your own personal 5K goal

Power Walk: Powerwalking involves a quicker than normal walking pace. It will take effort to maintain this pace, which should see you moving at about 4.5 miles per hour. To power walk effectively, land on your heels, roll through the instep and then push off the toes. Rather than large strides, focus on short, quick steps. Hold your head up, swing through with your arms and keep your glutes tight.

Hill Walk: Find an area that provides you with a decent hill incline to really challenge you, but not too steep that you need a pickaxe to climb it. A 30-degree slope is ideal. The allotted training time is just for the uphill climb – the downhill is not included.

NR Fitness: NR (Non-Running) Fitness involves doing any type of exercise as long as it is completely different to running. You might play a sport, lift weights, cycle or row a boat. In fact, the more you can mix it up, the better.

Fartlek Training: Fartlek is a Swedish word which means ‘speed play.’ That pretty much sums up the technique, which simply involves playing with the different speeds at which you run. When you feel powerful you increase the speed, when you need to slow down you do so. Therefore, fast and slow running is mixed up in the same running session. You should run at a fairly easy pace, but when you speed up, you need to go hard for 30 to 60 seconds.

On Sundays, you will be timing yourself on distances between 1 and 3.1 miles. Below are the target times you need to hit or beat in order to come in under 30 minutes on your 5K:

1 mile (1.6k)      = 9.5 minutes

1.5 miles (2.4k) = 14.25 minutes

2 miles (3.2k)    = 19 minutes

2.5 miles (4.0k) = 23.25 minutes

3.1 miles (5.0k) = 29.5 minutes

THE PROGRAM

The Event

The big day has arrived. You’ve successfully completed your 5-week training program, you’re feeling pumped and ready to bring it home at you first ever 5K event. But, you’re also feeling a little apprehensive. Nervous tension is starting to kick in, and you’re beginning to get a little jittery. That’s a good thing. The adrenaline rush that you’re experiencing can propel you to an even better performance than you did in your last training session.

The key to success today is organization. The following tips will help you to be fully prepared, so you can focus on the task that lies before you:

1. Plan for all weather conditions, making sure that you’ve got a light rainproof jacket, a hat, sunglasses, and a quality sunscreen.
2. The day before check out the race venue, if possible. Drive the route, familiarizing yourself with the layout in order to alleviate anxiety and prevent any surprises. Identify markers at the one and two-mile points.
3. Pack your kit bag the night before. Include your running shoes, 2 pairs of running socks, running shorts, a running vest or t-shirt, safety pins, your race entry details, an emergency contact list and your iPod. You should also have a track-suit to warm up in.
4. Prepare and take with you the foods you will be eating. Include energy bars, energy drinks, bottled water and fresh fruit.
5. Prepare a first aid kit that includes petroleum jelly, plasters, a muscle rub, antiseptic cream and painkilling gel.