Run a 5k race in 8 Weeks
Five kilometres rounds out to about 3.1 miles.It’s the shortest of the distance races, but it’s long enough to give people, especially beginners, a good challenge.
Making running a 5K your goal can be an excellent motivational tool. The eight weeks leading up to the 5K is the best time to train your body to be able to perform well on race day. While many runners sign-up for 5K’s to compete for first place, a lot of people do it just for fun. It is a group fitness event that can provide people with the incentives they need to stay healthy and workout regularly.
If you’ve been thinking about training for a 5K but are not sure exactly what program to stick to, here is a brief 8-week 5K fitness guide that can help you get in shape.
First Off
For starters, look in your local newspapers or search online for upcoming 5K events. Find one that is 8 to 10 weeks away so that you have time to train and sign up for it. Committing yourself to participating in an upcoming race is a great motivator for getting in shape.
You might have to pay a small sign-up fee. Consider it an extra incentive to show up or race day.
Try to locate a run/walk 5K or a charity 5K run, as these are ideal for beginner runners and people looking not so much to compete as to simply stay healthy.
A common fitness tip is to find a workout partner. This applies to training for a 5K as well. If you can, get a running buddy who can train with you and keep you inspired. Choose a good friend, your spouse or a close co-worker. Plan weekly running dates and keep track of each other’s progress.
The Training Program
To get prepare for a 5K run, it is not necessary to run every single day. Your muscles need time to recuperate and grow. This guide is designed for training three days out of the week. Ideally, make these days Monday, Wednesday, and Friday, and give your body time to rest in between. Also, make sure to combine this program with a healthy food nutrition guide, because eating right is as essential as exercising when it comes to staying and getting in 5K shape. Also, make sure to stretch and warm up properly every day before setting off on your runs.
| Week 1 | ||
| Day 1: Brisk walk: 25 minutes. |
Day 2: Brisk walk: 20 minutes. Slow jog: 5 minutes. Cool-down walk: 5 minutes. |
Day 3: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 3 minutes Cool-down walk: 5 minutes |
| Week 2 | ||
| Day 1: Brisk walk: 15 minutes Slow jog: 5 minutes Regular Walk for 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes |
Day 2: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes |
Day 3: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes |
| Week 3 | ||
| Day 1: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes |
Day 2: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes |
Day 3: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes |
| Week 4 | ||
| Day 1: Brisk walk: 5 minutes Jog 1/2 mile Regular walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes |
Day 2: Brisk walk: 5 minutes Jog 1/2 mile Walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes |
Day 3: Brisk walk: 5 minutes Jog 1/2 mile Regular walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes |
| Week 5 | ||
| Day 1: Brisk walk: 3 minutes Jog 1/2 mile Regular walk: 3 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 3 minutes |
Day 2: Brisk walk: 3 minutes Jog 1/2 mile Regular walk: 3 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 3 minutes |
Day 3: Brisk walk: 5 minutes Jog 3/4 mile Regular walk: 2 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes |
| Week 6 | ||
| Day 1: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/4 mile Cool-down walk: 3 minutes |
Day 2: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/4 mile Cool-down walk: 3 minutes |
Day 3: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/2 mile Cool-down walk: 3 minutes |
| Week 7 | ||
| Day 1: Brisk walk: 3 minutes Jog 2 miles Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes |
Day 2: Brisk walk: 3 minutes Jog 2 miles Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes |
Day 3: Brisk walk: 5 minutes Jog 2.5 miles Cool-down walk: 2 minutes |
| Week 8 | ||
| Day 1: Brisk walk: 3 minutes Jog: 2.75 miles Cool-down walk: 2 minutes |
Day 2: Brisk walk: 3 minutes Jog 2.75 miles Cool-down walk: 2 minutes |
Day 3: Brisk walk: 2 minutes Jog 3 miles Cool-down walk: 2 minutes |
Once you have completed this program, you will be more than ready to run that 5K. On the day of the race, make sure to arrive early and warm up. Drink plenty of water before race. 12oz. is the most common amount recommended by experts. You might also want to keep a bottle on your person, just to wet your lips if they get dry at any point during the race.
Afterwards, make sure to get your results and stick around for the post-race snacks and drinks. Mingle and get to know other fellow runners.
Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk
Specialist provider of Health and Fitness information and products including: DVDs and Supplements.
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