5 Tips to Train for Your First 5k

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Over thanksgiving I was able to run my first ever 5k. It was such a big accomplishment, because as you may know, I despised running. But as I was growing in my fitness abilities, I wanted to do more cardio, and running was the answer for me. So if you have a dream to run a 5k, follow these steps and we’ll get you running in no time!

  1. Set your goal
    • ALRIGHT!  It’s time to make this real. I want you to pick a date for a local 5k that is no longer than 3 months away, and no sooner than 2 months away.

2.  Start from your current fitness level:

  • Heres the thing, I know you can run a 5k! But to avoid burnout, exhaustion and loosing motivation, I want you to start with something you know you can do.  Are you currently physically active?

If your answer is no:

  • Start walking for 20 minutes a day
    • next do 30 minutes run and 1 minute(or until you catch your breath) walking.
      • make sure when you are walking it’s a power walk
    • Do this for 3-4 walking sessions
      • next do 1 minute runs to 30 seconds walking 3-4 run/walk sessions
      • you will gradually increase time by 30 seconds running and decrease walking time.
      • Gradually increase so that you are doing until you can run 5 minutes, 10 minutes, 20 minutes at a time.
    • Once you can run 20 minutes straight were going to increase running time by 2.5  minutes each run session.
    • We’re also going to start mapping out distance now.
      • get an app, watch, some kind of GPS to map out and track the distance that you run.

If your answer is yes,

  • Start running 2-3 times per week.
  • Start with Running and walking intervals for 20 minutes
    • 30 second running to 1 minute walking
      • next do 1 minute runs to 30 seconds walking
      • Gradually increase so that you are doing until you can run 5 minutes, 10 minutes, 20 minutes at a time.
    • Once you can run for 20 minutes straight were going to increase running time by 2.5 minutes each run session.
    • We’re also going to start mapping out distance now.
      • get an app, watch, some kind of GPS to map out and track the distance that you run.
  • If you feel like you can progress faster than this, don’t be afraid to increase your running time. Just listen to your body, if it needs a break.

3.  Build a strong foundation:

  •  In addition to cardio training do strength or resistance training 3 times a week. Muscle strength will build your endurance, and create a solid foundation for you to keep going farther and faster.  You can get a free week of workouts HERE!

 

4. Listen to your body & take time to rest

Resting and stretching is crucial to your training and improvement. If you don’t take time to rest and stretch your body you will overtrain and hinder yourself to improve. Here is a Link to some great static stretches to do after a run.

5.  Don’t worry about speed.

  • The Goal here is not to see how fast you can finish the race, it is simply to FINISH the race. Once you are able to run a 5k you can increase time and length. But I want you to focus on building up the muscles and endurance to run.

 

This is based on what I did to train for my first 5k. If you have any questions don’t hesitate to ask! I’m here to help. Remember that you can do it, it may take time, and even if you have to walk some, it’s okay! Listen to your body and go!

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