This Article is About
personal motivation
daunting task
week 1
weight loss
5k Training Plan
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5k Training Plan

5 kilometers or 3.1 miles. That may sound like a long way if you are just beginning to run. With the way the world is today with everything becoming more accessible 5k is a long way. If you are just beginning to run a 5K training plan is a great way to start. 5k is not too far that you think it is unobtainable but it is far enough that you are going to have to work at it.

To begin a 5k training plan you are going to need some motivation. This can be anything from weight loss to staying healthy to motivation to run farther distances. Whatever your motivation is you just need to remember it. When you get into the longer distance runs and you are running for 30-60 minutes you have a lot of time to contemplate things and you just need to remember your own personal motivation to help finish your run.

A 5k training plan is crucial to completing this somewhat daunting task. However don’t get so caught up in the training plan that you become miserable. Running should be fun and somewhat enjoyable not grueling and bothersome. If the training seems to be a bit much for you, you can always repeat the week you just did or even jump back a week to slow down a little. But do not get too far behind that it de-motivates you.

Week 1 and 2 (mon, wed, fri)- walk 5 minutes, then alternate jog/walk every 2 minutes and do this for 20 minutes the finish by walking 5 minutes to cool down

Week 3 (mon, wed, fri)- walk 5 minutes, then alternate jog/walk 2 minutes each then 3 minutes each and repeat, 5 minutes cool down walk

Week 4 (mon, wed, fri)- walk 5 minutes, then jog 3 min, walk 2 min, jog 5 min, walk 2 min, jog 3 min, walk 2 min, jog 5 min

Week 5

  • mon -walk 5 minutes, alternate jog 5 min/walk 3 min do this 3 times
  • wed- walk 5 minutes, alternate jog 8 min/walk 5 min do this 2
  • fri- walk 5 minutes, jog 20 minutes

Week 6

  • mon -walk 5 minutes, alternate jog 5 min/walk 3 min do this 3 times
  • wed- walk 5 minutes, alternate jog 10 min/walk 3/ jog 10 min
  • fri- walk 5 minutes, jog 2.25-2.5 miles. This is where you start running miles and not for time.

Week 7 (mon, wed, fri)- walk 5 minutes, jog 2.5 miles

Week 8 (mon, wed, fri)- walk 5 minutes, jog 2.75 miles

Week 9- mon, wed, fri)- walk 5 minutes, jog 3 miles

After this you should be ready for your 5k. The 5k training plan is pretty simple and there is a lot you can add to it but this will get you through your first 5k run. Always remember that the 5k training plan is flexible and if you need to you can repeat a week. Don’t overdo it and hurt yourself, just relax and have fun running.


Street Talk

Caleb R.  

Nice article. I like how at first you don't focus on distance, but on getting the body used to running/jogging and conditioning it.

Reply
  about 9 years ago
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