Consider using this seven-week 5K run training schedule as your guide. It's tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk. This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity.
Remember, you can run or walk slowly to help your body adjust to this 5K training schedule. If you'd like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing. Under this 5K run training schedule, you'll spend some of your time walking. As the weeks progress, you'll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you're adapting the training for a 5K walk.
One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your seventh week.
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This plan for how to train for a 5K is flexible to fit your lifestyle. Feel free to rearrange running, strength, and rest days as your schedule demands. You'll still reap the cardiovascular benefits.
Run with a friend. If they're pace is slower than yours, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes.
If they're pace is faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. The conversation and companionship will keep you coming back to this 5K training plan for beginners day after day.
Step up to our intermediate 5K training plan for the next round to beat your speed. By Karla Bruning. Be the first to comment! No comments yet. Close this dialog window Add a comment. Add your comment Cancel Submit. Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Thanks for adding your feedback. If you're not sure which type of shoe you need, visit a local running specialty store to get fitted properly.
Good socks are as important as good shoes. Look for socks that are seam-free, and ones that manage moisture so you won't get blisters.
Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Leave the static stretching for the post-run routine. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings.
Dynamic stretching will increase your flexibility and help prevent injuries by strengthening your muscles and joints. After doing some dynamic stretching, walk briskly for five minutes, then speed up to a comfortable jogging or running pace. Be sure to space your training days throughout the week to give yourself a chance to recover and rest. Don't worry about how fast you are running.
Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs should be completed at an effort and pace that is easy and comfortable.
Most beginners don't know what an easy or comfortable pace should be so they tend to push too hard. A comfortable pace is one you feel confident you can sustain for the duration of your run. It is better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted. A simple way to determine your pace and effort is to listen to your breathing. If you aren't gasping for air and you can talk while you're running, then your pace is just right.
Don't be afraid to walk.
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