BEGINNER 5k-10k running training

Published on April 30th, 2015 | by Mark

How To Plan A 5k Running

Read further to learn how to plan a 5k run. It is actually very simple. In fact, look at it this way, 5k is just over a three miles. If you follow the advice below, you will be running that 5k in under 24 minutes in no time.

You have to be moderately fit in order to run the 5k. That means, if you are used to sitting on the couch for most of your current life, then you need to get moving again. So we will be operating from the couch potato assumption. This is how you prepare for a 5k.

4 week 5k training plan 

Step One-Get Walking

You need to get active. The easiest way to do this is to get out and walk. You should walk five minutes on your first day and increase the time by five minutes until you get to 35 minutes at the end of the seventh day.

If you move any faster than this, there is a chance that you may make yourself sick. You could even put yourself into cardiac arrest. So don’t try to run at this point…just walk.

Step Two-Start Jogging

Now this week, you should jog the same way that you walked. That is five minutes a day and increase by five minutes every day until you get to 35 minutes.

Don’t push it, just go at a nice slow jog. Again you don’t want to make yourself sick, and you definitely don’t want to put yourself into cardiac arrest. So just go nice and slow…just a little over a walk.

Step Three-Start a moderate jog

This week your cardio capacity should have increased. You should be able to jog at a pretty fast rate at this point. So this week, you will be running the full 35 minutes every day at a fairly rapid pace.

If you have access to a treadmill or elliptical runner, you may be able to run about 6.5 to 7 mph. Keep it up. You may find that you will actually get to 5k this week, but it may be kind of hard for you.

Stick with this training for these last two weeks and you will be able to knock out the 5k with no problem.

Step Four-Start a decent run

This week your cardio capacity should be at a point where you can sustain a run speed of about 7-7.5 mph. So now run for 35 minutes at 7-7.5 mph.

You will find that by the end of this week, you will be able to just blast through the 5k. The best part is you will achieve your goal in one month’s time.

But don’t stop here. Why not go for the 10k now? What’s stopping you? Just take the week four training and extend it to 45 minutes. And it only makes you better, stronger, and more fit.

This program is how to plan a 5k. It’s not rocket science. It’s just a matter of making sure your body can take the stresses that you put on it for that 24 minutes or so. If you follow the plan above, then you will train your body to take that stress. Good luck and train hard.

Further Information:

1. Couch to 5k Weight Loss Program

2. Couch To 10k Race Training Program

3. 5K to 10K Training Plan

4. Best Couch to 5K APP

Image Credit: Title:Sunset Runner by Josh Janssen, on Flickr

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is actually a super running fan.



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