5k training plan

One of the best things about a 5k training plan is that it is considered the beginning distance for many new runners and adults.  What this means is that training for a 3.12 mile, or 5 kilometers, is within reach with a little training.  Let’s take a closer look into what it takes to run a 5k distance.

From the Couch to the Track

Starting out as a new runner is a challenge; you tend to have great ambitions to just go out and run, without having any fatigue, only to fall short.  However, new runners need to understand that it takes time and training to be able to withstand long running distances.  For this reason, many adults who were not previously active tend to start out on a 5k training plan as a way to get into the runner’s world.

Starting out With a 5k Training Plan

If you are looking to get into shape and running is your option then you are in luck.  Starting with a 5k training plan is a great way for non-active adults to turn the tide to being active.  In order to be able to make it through a 5k run with regularity, it is important to have the basic steps to aide in your training efforts.  Take a look at some of helpful tips and steps ahead.

Sign up For your 5K Race

The first step in your 5k training plan is perhaps the simplest; your task is to place your name in the race.  While this seems like an odd first step, the reason for signing up for the race is to motivate you throughout your training.  Having known you placed your name in the race and paid the fee, you are now destined to complete your training so that you can finish with the others.

Jump Onboard a Resistance Training Plan

If you are asking yourself what weight training has to do with running then you need to read ahead.  Running requires a fair amount of muscular strength and a bunch of endurance.  The best way to work the muscles you would normally use while running is to jump on a training program.  Consider every other day workouts and aim for more reps as a way to boost your endurance.  Exercises such as hamstring curls, quad extensions, calf raises, as well as squats are all excellent for boosting lower body strength and endurance.

Start off Slow

If you are new to running, remember to take your time to work your strength and endurance.  Start off with three runs every week from here on out.  For starters, your first few runs should be around a mile each and if you cannot complete a full mile without stopping then take a rest and continue on.  The point is to finish the entire mile regardless of how many stops you had to take.

Progress your Runs

Once you are able to run a full mile, you can then progress to more.  The goal is to increase your mileage to 1.5 miles.  The schedule should be 1.5 miles on two days of the week and then progress on the third.  If this is feasible, run two miles two times per week and then progress to three.   The point is that once you are able to run your mileage on two consecutive runs then you need to increase your distance.  Consider this a guide or you to start.

Eat as Fuel

One common mistake that adults tend to make when starting on a 5k training plan is to eat anything and everything.  This actually can hurt you in a few ways and ideally, you should eat as a way to fuel your run and recovery.  The best foods for your runs consist of fruits and vegetables, oatmeal in the mornings, yogurts, lean meat, as well as slow absorbing carbs.  Realistically, candy bars and junk foods will only slow you down mid-run.  Consider finding a healthy diet plan to fuel your running goals.

Wrapping it Up

Taking your first steps towards a 5k can be intimidating, but the good thing is many adults jump on the 5k training plan as a way to motivate for getting into shape.  Taking the steps slow and progressing with ease is something that can help you to reach your overall goal of running for a shorter distance.  Consider the steps above as your overall guide to help you to reach your goals.