Run your first 5K! at Her Active Life

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Run your first 5K!

Posted May 17, 2007 at 02:00 PM by Bridget Sullivan

Section: Her Fitness, Training Programs, Her Motivation, Her Nutrition, Workout Fuel

Raise your hand if you hibernated a little too long this winter. Did you think about going to the gym before or after work, but it was too dark? Did you contemplate going for a run, but it was too cold? Did you even make a fitness resolution, last at your gym through January, and then toss your membership to the side by mid-February?

If any of these scenarios sound familiar, then it’s time to jump back on the fitness bandwagon, set a goal, get motivated and . . . run your first 5k!

The 5K (3.1 miles) is a great distance for every level of runner, whether you are the local superstar blasting through the finish tape in 18:00 minutes or you are the beginner just hoping to have fun and finish.

If you are a new runner, and you are finally ready to sign up for a race, keep one thing in mind: just run. Do not worry about time goals, and definitely do not get lost in the lingo of some more serious runners (you know, the ones who talk about tempo runs, hill workouts, intervals, max V02s, lactate thresholds, and periodization).

There are three things you need to do before embarking on a 6-week 5K training program:

1. Pick out a goal race and tape the date, time, location, and course map (if available) onto your bathroom door (assuming this is one of the first places you go to in the morning). Seeing your race goal smiling back at you first thing in the morning should keep you motivated!

2. Go to your local running store and get fit for a pair of running shoes that match your biomechanics (in other words, find a shoe that works with your personal foot structure). Ask your local running specialty store employee if you underpronate (supinate) or overpronate. If you overpronate, do you need a mid-line stability shoe or a shoe with more motion control? Running in the right shoe for your foot-type will help you prevent some common running injuries like shin splints, plantar fasciitis, and iliotibial (IT) band syndrome.

3. Invest in healthy food: food = fuel, and your muscles will thank you for not only keeping them properly hydrated, but for feeding them with healthy fats, whole grains, and plenty of fruits and veggies! Investing in proper workout fuel does not mean that you have to spend your paycheck on fancy gels, bars, or drinks; it simply means that you need to take your nutrition more seriously since you are asking your body to perform at a higher level.

Once you tackle the above three steps, then you are ready to lace up your new kicks and hit the road. The following 6-week training plan will get you to the finish line in no time!

Week Monday Tuesday Wed. Thursday Friday Saturday Sunday
1 rest* 1.5 miles rest 1.5 miles rest Walk 45 minutes 2.5 miles
2 rest 1.5 miles rest 2 miles rest Walk 45 minutes 3 miles
3 rest 2 miles rest 2.5 miles rest Walk 50 minutes 4 miles
4 rest 3 miles rest 2.5 miles rest Walk 60 minutes 5 miles
5 rest 3 miles rest 3 miles rest Walk 60 minutes 5.5 miles
6 rest 2.5 miles rest 3 miles rest Walk 30 minutes or run 1 mile RACE 3.1 miles

• *If you regularly cross-train at the gym, feel free to continue cross training on your “rest” days.
• Note: When you first begin running, you might need to take walking breaks; if you need to take walking breaks, try to pattern them in the following way: run 6 minutes, walk 1 minute, run 6 minutes.

For more information on beginning a running program, check out www.runnersworld.com

Over the next few days, we will be posting 5K training schedules for the beginner, intermediate, and advanced runner. Stay tuned!