One reason the 5k is so popular with most people is that it is a short manageable distance and novice runners can be ready for it within a short period of time, usually between 4- 7 weeks. If you want to start training for a 5k then and I will give you a few pointers that will make your training that much simpler.
Winning versus Finish Line
Like I said this race is quite popular and more and more people are entering it each year. So no doubt the race is highly competitive, yes do aim to win the race but do not make it your priority. What you should be more concerned about is finishing the race which you will do quite easily if you follow the advice below. Trust me there are many who have underestimated the constraints of this race and were quite sad when they failed to even complete it. You, Â however, Â will not be one of those people.
Getting Started
The 1st thing you need to do is get rid of any preconceived ideas of how fast and how far you should be running and what an athlete should look like. Mental preparedness is key when it comes to marathon running and once this hurdle is sorted the rest becomes easy. So make sure you are mentally prepared for any challenges that you are going to face, because trust me, there will be challenges.
Choosing a Suitable Training Program
You cannot just grab your shoes, go out the door and decide you are going to run any distance you feel like between 1-5km, no; you need a plan. There are quite a number of 5k training programs and you can choose one that will best suit you. You can choose between a structured training program and one that is unstructured.
One thing you will find common about them all is that the distances to be run and the pace varies between the different days. There are certain terms whose meaning is unclear when it comes to training programs. What is a fast pace, what is an easy or medium pace, how fast is a pace that is run at speed?
Here is an example of a training program that you can follow:
WEEK ONE
Mon        Rest
Tue         Run 1 min, walk 1 min. Repeat 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 5 times
WEEK TWO
Mon       Rest
Tue        Run 3 mins, walk 3 mins. Repeat 4 times
Wed       Rest
Thu        Run 3 mins, walk 3 mins. Repeat 4 times
Fri         Rest
Sat         Rest
Sun        Run 5 mins, walk 3 mins. Repeat 3 times
WEEK THREE
Mon       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 FOUR
Mon        Rest
Tue         Run 8 mins, walk 2 mins. Repeat 3 times
Wed        Rest
Thu        Run 10 mins, walk 2 mins. Repeat twice then run for 5 mins
Fri         Rest
Sat         Rest
Sun         Run 8 mins, walk 2 mins. Repeat 3 times
WEEK FIVE
Mon        Rest
Tue         Run 9 mins, walk 1 min. Repeat 3 times
Wed        Rest
Thu        Run 12 mins, walk 2 mins. Repeat twice then run for 5 mins
Fri         Rest
Sat         Rest
Sun        Run 8 mins, walk 2 mins. Repeat 3 times
WEEK SIX
Mon       Rest
Tue        Run 15 mins, walk 1 min. Repeat twice
Wed       Rest
Thu        Run 8 mins, walk 2 mins. Repeat 3 times
Fri         Rest
Sat         Rest
Sun        5K Race!
If you want to better understand the technical terms associated with running then you can check out halhigdon.com. Interesting enough you will also find an alternative 5k training program that you can also follow here. One perfect piece of advice that I can give you is to run with a friend or with friends. Running with others is the best source of inspiration that one can get whilst train.
What Are You Eating…?
If you are used to randomly eating whatever foods you feel like or crave, that has to stop, unfortunately. Â Even if you were maintaining a healthy diet before, Â you will find that you will have to alter it slightly. One thing that you have to do during this time is to maintain your body fluid levels above the required minimum.
Personally I recommend water over energy drinks, but most people find it hard to go through the day on water alone, so do take those energy drinks as well. What is important is to remain sufficiently hydrated.
Do refer to the marathon training diet articles from this site for detailed information on the type of food that you runners should take during their training period.
Rest and Relaxation
You also need to get enough rest in between your training periods. In between the days for training, there are days that are meant to be breathers. This should show you just how important it is for the body to recover. So do allow yourself the time to rest. I will leave you with these not so obvious pre-race tips to go through a day before your actual race.
Also read: Training For a Half Marathon
