I have had several people recently express interest in doing a 5k. If you are thinking about making health and fitness a goal in your life running is a great place to start. Perhaps at this time you are just fit enough to walk this plan can be helpful to you as well. I have noticed that the key for me during any training schedule is to be consistent. There are always set rest days and set run days and I really enjoy the routine. I enjoy training so much so that as soon as one event is done I need to find another one to train for. I can quickly get caught up in trying to do exactly what the plan says but in all honesty I just need to be consistent. If you research running training plans most will suggest saving your longer workouts for the weekend when most people have more time. If your schedule is different you can simply change the plan to fit your needs.
If you have a smart phone it will be really helpful if you download an app to track your distance. I would recommend Runkeeper, Stava or Runtastic. When I started running I used Runtastic all the time but later found out more people used Runkeeper so I switched to that. The two programs were very similar. I now use Stava because my Tomtom watch will upload the data to my Stava account.
You will notice on my plan that I say walk/run. What I mean is if you are feeling good run but listen to your body and if running is not an option just yet walk. I remember when I was starting out I would do both. Id walk for a quarter mile then run a quarter mile until I was feeling good to run an entire mile. Also I need to add that before I was running I walked 3 times a week for 45-60 minutes each time for several months. Just remember when you are out there walking to try and walk briskly if your body allows.
5K Training Plan
(Printable Version)
You should always try and finish you workouts with a cool down walk and then a nice stretch.
I also strongly suggest that you wear a running sneaker. When I got serious about running a close friend of mine told me get shoes to wear only for running and to take good care of them. Untie them each time you take them off and retie them when you put them back on.
I really hope you enjoy this training plan. You know yourself best and it is really important to not only train our bodies but to train our minds. We will have good days in training and bad days but if we are consistent and determined we will get to cross that finish line.
If you have a smart phone it will be really helpful if you download an app to track your distance. I would recommend Runkeeper, Stava or Runtastic. When I started running I used Runtastic all the time but later found out more people used Runkeeper so I switched to that. The two programs were very similar. I now use Stava because my Tomtom watch will upload the data to my Stava account.
You will notice on my plan that I say walk/run. What I mean is if you are feeling good run but listen to your body and if running is not an option just yet walk. I remember when I was starting out I would do both. Id walk for a quarter mile then run a quarter mile until I was feeling good to run an entire mile. Also I need to add that before I was running I walked 3 times a week for 45-60 minutes each time for several months. Just remember when you are out there walking to try and walk briskly if your body allows.
5K Training Plan
(Printable Version)
You should always try and finish you workouts with a cool down walk and then a nice stretch.
I also strongly suggest that you wear a running sneaker. When I got serious about running a close friend of mine told me get shoes to wear only for running and to take good care of them. Untie them each time you take them off and retie them when you put them back on.
I really hope you enjoy this training plan. You know yourself best and it is really important to not only train our bodies but to train our minds. We will have good days in training and bad days but if we are consistent and determined we will get to cross that finish line.
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