Running a 5k is not something that you just get out and do, but it is something that everyone can do. All that you need is a little preparation, planning, and a training schedule. There are plenty of training schedules on the internet, so the thing that you have to ask yourself is what is the best schedule to follow.
The best schedule is only one that you know. Everyone has different bodies, different injuries that they are dealing with, different diets, they run in different environments, and there is no one plan that fits everyone.
With that said, I also know that it is hard to know where to start to setting up your own training plan. You probably want to be able to run a 5k today, or at least get there as fast as possible by increasing your distance everyday and running everyday. Don’t do that! You will end up burning out and hate running for the rest of your life.
There are a few basic things when setting forth a plan for your 5k.
First, make sure that you have at least 2 rest days, and really rest on these days. Your body needs a chance to repair it’s self, and to adjust to the new things that you are demanding of it. It takes these days to do that adjustment and repair. If you run on these days then you are fighting yourself, and you will struggle to improve.
Second, change it up. I use to get home from work and go on the same jog, the same days, seeing the same people, and it got old. I thought to myself, ‘I have to endure the boring in order to improve.’ I was wrong. The first change is obvious. Find a different route, or a couple of them, and use the different routes regularly. Next, don’t always just run. I love to get the miles in, but that is not the best way to train. Do tempo runs, and fartliks sometimes to change things up. These things help you become a well rounded runner, and help you to continually get better.
Finally, cross train. I am a fan of cross training. You can still work out, and if you want even get all the benefits that you get specifically from running, but you are not running. This goes back to needing a break every once in a while in order to keep things fresh and to keep you motivated to run.
You now have all the information you need to make your own 5k training schedule, but if you are like me, you still want something more. To help you out I have created a basic training schedule as an example.
This is the Run/Walk 5k schedule. Following this will get you to the finish line of a 5k in 8weeks.
KEY:
5×5/1+10 = Run for 5 minutes/Walk for 1 minute. Repeat this 5 times then do a 10 minute run.
45 CT = Cross train for 45 minutes
Run/Walk 5k
Sun Mon Tues Wed Thur Fri Sat
Rest 5×5/1 Rest 5×5/1 45 CT Rest 5×6/1
Rest 4×7/1 Rest 4×7/1 45 CT Rest 4×8/1
Rest 3×9/1 Rest 3×10/1 45 CT Rest 3×11/1
Rest 3×12/1 Rest 3×13/1 45 CT Rest 2×15/1
Rest 2×17/1 Rest 2×18/1 45 CT Rest 1×26/1+5
Rest 1×27/1+5 Rest 1×28/1+5 45 CT Rest 1×29/1+5
Rest 1×32 Rest 1×33 45 CT Rest 1×35
Rest 1×25 Rest 1×20 30 CT Rest 5K Race
I am excited to see you at the finish line of your 5k.
That is Why I Run.