Running Training Weight Loss Diet Nutrition Tips Guide

Running Training For A 5K Run

By Spiridon Rafter

Training schedules for running can really take over your life if you’re working toward something like a half-marathon, a marathon or a triathlon. However, your running training for a 5-K race (3.1 miles) can be completed in just five weeks.

While the fastest runners will finish in 12-15 minutes, most physically fit people will complete it in 20-30 minutes and there will be some who come in walking across the line or finishing 40-60 minutes later.

The best thing about a 5-K is that everyone is there to review their options and have a good time and the spirit of intense competition is not present, so much as the desire to be more active and reach new levels of fitness.

Set Aside Three Or Four Days Per Week For Running

Your training will begin at least five weeks leading up to your first 5-K. During this time, you will need to set aside three or four days per week for running. To build your endurance, you’ll need to focus on increasing the amount of time you can run at once until you build up to the race distance.

"I encourage runners, particularly beginners, to focus on minutes, not mileage," says trainer Jane Serues. "Thinking in minutes is more gradual and self-paced." Most runners will put in about 20-30 minutes of training per session. Serues adds that many of the fastest runners are able to squeeze in longer runs up to six miles, so the 5-K runs actually feel short.

Seeking Extra Help With An Online Resource

If you could use a little extra help planning and adhering to your running training, then you may want to check out an online resource like www.activetrainer.com, where you can track your progress using easy tools and schedules.

For the first week, your first workout will include a brisk five minute warm-up, 60 seconds of jogging and 90 seconds of walking, alternating for 20 minutes. Your second and third workouts for the week will be identical. The second week of your training for distance running will include three workouts of five minute warm-ups, followed by 90 seconds of jogging and two minutes of walking for 20 minutes.

Lets Get Serious Now!

The third week of training will include a warm-up and the following intervals: a 90 second jog, a 90 second walk, a 3 minute jog, a 3 minute walk (repeated twice). During your fourth week of workouts, you’ll warm-up, jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk 90 seconds and jog 5 minutes.

The following week, you’ll be jogging 5 minutes and walking 3 minutes on your first race, jogging/walking in 8 minute intervals by the second race and running two miles straight by your third race. Over the following weeks, you’ll focus on jogging 2.5 miles, then 2.75 miles, then finally 3 miles until you’re ready to race.

Avoid An Overzealous Start By Starting At The Back Of The Pack

You may be wondering what your races results will be following your five weeks of running training. Perhaps the greatest challenge of the 5-K is avoiding an overzealous start.

Olympian Jeff Galloway recommends that all first-time racers start at the back of the pack to prevent this sort of start and allow for a gradual build up of speed. Ideally, the last mile will be the fastest, he says.

There are several ways you might speculate what you’ll run. Some coaches say you will go about 30 seconds per mile faster than your normal training time. Other coaches instruct runners to go a mile at a hard pace and speculate that the finish time will be 33 seconds per mile slower in a 5-K race.

This Article was about Running Training.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

About the Author:
Spiridon Rafter is an author of exercise, diet and nutrition articles including Gatorade Sports Drink, Home Gym Equipment, Treadmill Vs Elliptical, Sports Drink Market, Bowflex Home Gym.
Keep a lookout for more of her articles coming soon.

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