When running, the most difficult thing is always the beginning, but as you improve your physical conditions you acquire extra motivation. However, this should not remain a simple motivation, but you must improve every day in order to reach new goals.
What better way to start your running training than running your first 5K. To be able to do this, it is necessary to improve your physical training and be in good health, the rest only consists of maintaining good motivation and being well focused on your goals.
Training to finish a 5K
A 5K race is a good distance for an inexperienced runner, or even for those veterans who want to maintain good physical condition. If you have been running at least 2 or 3 times a week, it is very likely that you are ready to face this new challenge.
The first thing you should do as a preparation method to finish a 5K is to run for several days a week in order to complete a 2 or 3 kilometer race at a constant pace. At the end you will be able to accumulate the necessary mileage to complete the 5 kilometers during the race. The secret is to increase the distance a bit as you run.
During the 7 days of the week it is recommended to run for 4, with a day of rest or general training in between. Running every other day minimizes the risk of injury and at the same time provides a mental break.
1. Make race times
In general, timing your runs is much easier than keeping track of your mileage, so it is recommended that you do your workouts while keeping track of time.
To get an idea of the distance covered based on time, you can run on Sundays based on mileage, while you measure the time, you can obtain a relationship between both factors.
When starting a race, it is recommended to start with 5 minutes of brisk walking and finish with 5 minutes of easy walking, in this way your body will warm up and cool down properly.
People generally tend to skip the warm-up, but it’s essential that you don’t. Pre-warming up makes your body perform better during the race and helps you avoid injuries and muscle aches. Finally, it also helps you improve your stamina, which is essential for your goal.
2. Make a training schedule
All athletes must complete a training schedule. After you have done it, place it in a place where you always have it in sight, this will help you stay on the path to the goal.
3. Establish a suitable intensity level
All races should be done at a relatively easy pace level, in other words, at a talking pace, or 60-65% of maximum heart rate. Running faster and harder increases your risk of injury.
Use your first run to build endurance; then as you go, you can perform some speed moves.
4. Do continuous running and walking
For the first two weeks, workouts alternate between running and one minute of walking. So, “2 x 5 minutes of running, 1 minute of walking” means that you will run for 5 minutes, walk for 1 minute, and then repeat. Similarly, “3 x 5” means you have to do it three times.
During breaks you have to walk, but not smoothly. 80% of runners are injured, so breaks are considered a strategic tool to build distance safely. At the same time, it makes adjusting to the race much easier.
Training methods to finish a 5K
1. Easy race
These races are carried out at a pace that is comfortable for the athlete. If you have a hard time finishing the workout, then you should slow down.
These races are generally run by novice runners.
2. Long run
In general, long races build the foundation for distance races .
This training is the most important for marathon runners. If you do not live near an area where you have the mileage marked, it is recommended to measure the distance with the help of the car or go to a running track (four laps equal 1,600 meters).
You can also download an application that helps you measure the distance traveled. Another option is to run on a treadmill, but it is recommended that most races be in open spaces.
3. Rest days
Rest days consist of free time where no type of training related to the race is carried out. But, on the other hand, you can do a cross training, which consists of doing any other sport, such as yoga, swimming, cycling, going to the gym or doing another exercise that you enjoy. The key is to keep training easy, this way you will not be fatigued when you return to the race.
Usually plans change on their own, so you need to reorganize your training. You simply have to roll the days lost (without training) to start the routine again.
The common mistake that beginning runners make is that they always want to skip rest days, simply because they think that the longer they train, the faster they will be ready. But this is not really the case, you will simply wear out your body much faster, causing you to not be at 100% on race day.
Training plan to finish a 5K
Week 1
Monday
Series of 2 × 5 + 1 minute of walking
Wednesday
Series of 3 × 5 + 1 minute of walking
Friday
10 minute race
Sunday
800 meters at a brisk pace, 1,600 meters of running and 800 meters of walking.
On Tuesday you will rest completely, on Thursday and Saturday you can do the same or cross training.
Week 2
Monday
Series of 2 × 5 + 1 minute of walking
Wednesday
Series of 4 × 5 + 1 minute of walking
Friday
15 minute race
Sunday
800 meters at a brisk pace, 2,400 meters of running and 800 meters of walking.
On Tuesday you will rest completely, on Thursday and Saturday you can do the same or cross training.
Week 3
Monday
Series of 5 × 5 + 1 minute of walking
Wednesday
Series of 4 × 5 + 1 minute of walking
Friday
20 minute race
Sunday
800 meters at a brisk pace, 3,200 meters of running and 800 meters of walking.
On Tuesday you will rest completely, on Thursday and Saturday you can do the same or cross training.
Week 4
Monday
20 minute race
Wednesday
25 minute race
Friday
25 minute race
Sunday
800 meters at a brisk pace, 400 meters of running and 800 meters of walking.
On Tuesday you will rest completely, on Thursday and Saturday you can do the same or cross training.
Week 5
Monday
15 minute race
Wednesday
20 minute race
Thursday
3,200 meters of easy running
Saturday
800 meter run
Sunday
Usually Sunday is race day.
On Tuesday you will rest completely, just like on Friday. Sunday will be when you finish your long-awaited race.
conclusion
In general, a 5K race is the best start for any beginning runner, so it is recommended to prepare properly to be able to finish the race comfortably.
This training routine to finish your first 5K will help you do it in the best possible way, with a plan specially designed to prepare you physically and avoid injuries.
References
- Michelle, H. Couch to 5K: A Running Plan for Beginners. For Livestrong [Reviewed August 2019].
