Part 1: Five Tips For a Successful 5k Race Training Program
This is the first part in a two-part blog about 5k race training. In this first part I will share with you five tips for a successful race training program. For those of you runners who have always dreamed of running a 5k, you’ve been waiting just for me! In the second part I will share with you an effective 5k race training log whether you are a beginner or an intermediate.
I am always looking for new ways to challenge people. I want you all to look up a race in your area 6 weeks from now. WHY NOT? Signing up for a race can be pretty exciting and intimidating at the same time. Your exercise routine has now crossed over from fitness into a 5k race training! Whether you run all out or walk it, anyone can do a 5k. With a little bit of training – it is possible. In less than 6 weeks most people can go from sitter to runner.
I love it when someone tells me that they have a regular 5k race training schedule to keep them training and surrounded by healthy people with healthy goals. No better way to start a Saturday Morning then achieve a GOAL! Imagine hanging out and running with a few (hundred or thousand) of your running friends, having a great run on a well marked/protected course and with ready to go cheerleaders at the end. Sounds like a dream training run to me.
I can remember my first 5k like it was yesterday. If I knew how to develop of good 5k race training program then versus what I know now, even though it was a great experience and a huge accomplishment, I could have avoided some of the pains and frustrations. I would like to share a few tips that I have learned along the way to make your 5k race training a little easier.
So here are five tips for a successful 5k race training program:
Tip 1: It’s only 3.1 miles. No need to carb-load like it’s a marathon.
Have a light but complex carbohydrate-rich breakfast, like a banana and a piece of whole wheat toast with peanut butter, and then sip a water on your way to the race.
Tip 2: Run at YOUR pace.
You don’t need to prove yourself by keeping up with others. There is no need to be self-conscious about your pace. You’re actually running a race… AND THIS IS AWESOME! Every runner remembers where they came from and are always encouraging the newbies.
Tip 3: Don’t change anything on race day.
A race should be like any other training day except it’s for real. Don’t change anything. Don’t wear new shoes, eat new food, drink new drinks, do new stretches…don’t change a thing! Do what already works!
Tip 4: Have fans come cheer you on.
This way you’ll get the encouraging send off, motivation when you’re more than halfway done and wondering why in the world you did this to yourself, and congratulations at the end.
Tip 5: Capitalize on the High.
The post-race high can be exhilarating. Capitalize on it to keep your momentum going and set new goals for the next finish line, wherever that might be. Sign up for another 5K race a few weeks later to keep yourself motivated and to test your progress or just to have fun.
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be frightened by the distance. A 5k run is a great distance for a beginner. And your 5K race training can take just six weeks!
I must say one CAUTION: Once you have run one, you may find yourself addicted…
Part 2
It’s Time to Start Training For Your 5K
One of the best reasons for choosing 5K race training for running a 5k race is the distance. Most of you are busy, and training time is precious. Therefore, it’s really tough to find the time to train for a half-marathon or a marathon. Not so with the 5K! You can work up to it quickly (from scratch) and train for it adequately on just three days a week.
If you are someone that would like to start your own 5k race training then this is the program for you. Remember that it is okay to walk. We all have to start somewhere!
6 Week Beginner 5K Race Training
*On Rest days choose other forms of exercise. Continue with your weight training, classes, etc.
WEEK ONEMon Rest
Tue Run 1 min, walk 1 min. Do this 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Repeat 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Repeat 6 times
WEEK TWOMon Rest
Tue Run 3 mins, walk 3 mins. Repeat 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Repeat 5 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Repeat 3 times
WEEK THREEMon Rest
Tue Run 7 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Repeat 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times
WEEK FOURMon Rest
Tue Run 8 mins, walk 2 mins. Repeat 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Repeat 3 times
WEEK FIVEMon Rest
Tue Run 9 mins, walk 1 min. Repeat 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
WEEK SIXMon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!
Note: On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, remember to start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks. This will be a blast!
6 Week Intermediate/Beginner 5K Race Training
This is a basic 6 week 5K race training schedule for anyone who can run for 30 minutes, and would like to improve their time!
WEEK ONEMon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4 x 1 minute faster with 2-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 30 mins easy
WEEK TWOMon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4-5 x 90 secs fast with 2.5-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 35 mins easy
WEEK THREEMon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fast and slow running
Fri Rest
Sat 25 mins easy
Sun 40 mins easy
WEEK FOURMon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fast and slow, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy
WEEK FIVEMon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 3 x 3 mins fast with 3-min jog recoveries, then 10 mins easy
Fri Rest
Sat 25 mins easy
Sun 35 mins easy
WEEK SIXMon Rest
Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K Race!
In a 5K, you feel like you’re really racing. And that’s a good feeling. Not many runners can maintain a 10K race pace that is much faster than their daily training pace. With a 5K, however, you can push as much as one minute per mile faster than your usual training pace.
It is important to stay on track, especially when you are setting a time limit on yourself (6 weeks). Keep the date of your race written on your calendars in big red pen so you see it everyday. Set goals for yourself and reward yourself when you get there. A new running shirt for two weeks of training completed, and extra low-fat snack for a great workout. Don’t let one missed workout derail your course, things happen, we get sick, or have bad days, get right back on it the next day.
Keep us updated on your success with your 5k race training and of course you races! Send in your photo’s and join us on our Facebook page! Remember- Fans are one great way to keep motivated, so tell everyone!
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