5k Training Program
You just signed up for your first official run, now what? You just said Yes:) to a healthier you!
Check out the plan below to get you started:
Week-by-Week Plan
Week 1
Day 1: Run 10 minutes, walk 1 minute, repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 12 minutes, walk 1 minute, repeat 2 times
Day 4: Rest
Day 5: Run 13 minutes, walk 1 minute, repeat 2 times
Day 6: Rest or cross-train
Day 7: Rest
Week 2
Day 1: Run 15 minutes, walk 1 minute, repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 17 minutes, walk 1 minute, run 7 min
Day 4: Rest
Day 5: Run 19 minutes, walk 1 minute, run 7 min
Day 6: Rest or cross-train
Day 7: Rest
Week 3
Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
Day 2: Rest or cross-train
Day 3: Run 24 minutes
Day 4: Rest
Day 5: Run 26 minutes
Day 6: Rest or cross-train
Day 7: Rest
Week 4
Day 1: Run 28 minutes
Day 2: Rest or cross-train
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Race! Run 3.1 miles
Race Day Tips
As you prepare for your 5K, here are some tips to make sure you're race-ready.
Don't stuff yourself. You don't have to carbohydrate load for a 5K race. Overeating may lead to gastrointestinal distress or other issues. Just eat normal-size portions of a regular, healthy dinner the night before. Try to stick to foods that you've eaten—nothing new.
Make sure that you're wearing clothes and gear that you've already tested during training runs. You don't want to be surprised by uncomfortable clothes or painful chafing issues on race day.
Do a little warmup. In a shorter race like a 5K, it's a good idea to do a warmup, so you slowly raise your heart rate and get your muscles warmed up. About 15 minutes before the race start, do a slow jog for about five minutes or do some warmup exercises, then walk briskly before starting.
Run you own pace and enjoy your brisk walk or fun run!
