A new runner looking into the future of their first 5K needs to start planning a bit ahead of time. A good rule of thumb is three months. The process we’ll talk about is if you haven’t been a runner at all in the past. This is a step-by-step plan to get you from zero to being able to run a 5K without stopping in three months!
A new runner looking into the future of their first 5K needs to start planning a bit ahead of time. A good rule of thumb is three months. The process we’ll talk about is if you haven’t been a runner at all in the past. The plan to accomplish is to just be able to complete a 5K without stopping.
This plan Take's you from being a none runner to entering into a 5K and completing it without stopping to a walk. Then, the next racing goal will be to place in your age group.
By the end of the first month you’ll be able to run one mile without stopping. The same for the end of the second and third month . We want to set up a few rules so that you don’t get injured or get sore. Because if you do, it sets you back a few days or more. This takes away from all you’ve accomplished.
To start with, you want to measure off a half of a mile. Maybe around your neighborhood block is about a half a mile. So if you can do that in your car. Or if you have a bicycle with a speedometer on it, you can do it that way. For your first day just start off at a walk then progress into a slow run or jog to see how for you can go. It most likely won’t be very far, but don’t think anything of it. Maybe all you can do is to run the length of two houses. That’s all I could do. Finish off the rest of your half mile walking the rest of the way.
Second day same thing except add one or two more houses than you did the previous day. Now remember before and after each run to stretch for about ten minutes. You know do a few jumping jacks and find a tree and stretch your calf muscles. It’s just to warm you up a bit. By the fifth day you want to go your distance of houses you can do but start to doing a run/walk. Meaning if you can run six houses then walk six houses. And, keep doing that all the way around the block. Run six walk six run six like that all the way around the block.
By the end of the second week you should be able to get completely around the block without stopping at all. Then by the end of the third week your up to three quarters of a mile. So that by the end of the month you hit your first milestone of accomplishment. Your able to run one mile without stopping! I knew you could do it! Carry this same scenario throughout to the end of the second month. That will be your second milestone being able to run two miles of running without stopping.
Just keep doing the same little by little all throughout to the end of the third month. Find out a month or so before you run your first 5K, where the race is going to be held at. This will be so you know you can run the whole 5K without slowing to a walk. Because you’ve already done it at home the week before you race.
Let’s say the race is next Saturday and today is Saturday. So this week your going to cut back a little so you’ll be fresh for race day! By now you probably have purchased a runners watch so you know your long run running pace. Let’s say you running pace is a eight minute mile. Tomorrow run your regular three miles with no stopping then off on Monday is your rest day. Tuesday run two and a half miles. Wednesday run two miles and Thursday run two miles.
Friday is a rest day. Saturday is the big day of your first 5K. The goal is to run your race and not that of the other runners. You’ll be the winner of you, because you went from being a non-runner to running your first 5K without stopping and not getting injured. Next month we’ll start introducing speed into your training. Good luck on your first 5K!