Today I wanted to give everyone a simple, comprehensive 5k training plan for the beginning runner. This also can serve as a jumpstart to your running program, or a warm-up to getting back into the flow, such as what I am using it for.
I encourage running a 5-k at least once in your life. Myself - I have completed hundreds of them over the past 3 years - do the math... every weekend I was out at a race. And you wonder why I got burnt out? But the catch was I RARELY EVER RAN THEM ALL THE WAY THROUGH WITHOUT WALKING!!! Conversely, I can (err... could last year) run 13.1 miles without a second thoguht - it is all mental!
This time I think I will do a 5k then 10ks and so on. I prefer 5k's to 10k's because they are lighter and easier to run and recover. The 10k marks entry into endurance running - so if you want to run slow and long, the higher mileages are good, however if you sprint and poop out - stick to 5ks. Your body and your legs will thank you.
It goes as such:
A Simple Sample 5-Week 5k Training Schedule
Week 1:
Monday - Run/Walk 15 minutes,
Monday - Run/Walk 15 minutes,
Tuesday - Run/Walk 2 miles,
Wednesday - Off,
Thursday - Run/Walk 15 minutes,
Friday - Off, S
aturday - Run/Walk 25 minutes,
Sunday - Off
Week 2:
Monday - Run 20 minutes,
Tuesday - Run/Walk 2 miles,
Wednesday - Off,
Thursday - Run/Walk 20 minutes,
Friday - Off,
Saturday - Run/Walk 35 minutes,
Sunday - Off
Week 3:
Monday - Run 25 minutes,
Monday - Run 25 minutes,
Tuesday - Run/Walk 2 miles,
Wednesday - Off,
Thursday - Run/Walk 25 minutes,
Friday - Off,
Saturday - Run 30 minutes,
Sunday - Off
Week 4:
Monday - Run 25 minutes,
Monday - Run 25 minutes,
Tuesday - Run 2 miles,
Wednesday - Off,
Thursday - Run 30 minutes,
Friday - Off,
Saturday - Run 45 minutes, Sunday - Off
Week 5:
Monday - Run 20 minutes,
Monday - Run 20 minutes,
Tuesday - Run 20 minutes,
Wednesday - Off,
Thursday – Run/Walk 15 minutes,
Friday - Off,
Saturday – Race Day,
Sunday – Off
See how the plan is light and allows run/walks. Do not be afraid to walk - this is NOT a sign of weakness - it is purely your body's way of conditioning. Run/walking is absolutely fine at this (and any stage) just increase the time running and decrease the time walking in the 20-30 minute sessions, concentrating on form and breathing. You will eventually go further in the same amount of time, all while conditioning your body to withstand more running and becoming more effiecient in it's oxygen consumption and useage.
In the distance sessions, where you are to run/walk a mileage - make sure you are paying attention to form and breathing as well - as these are the most important things to remember during running - biomechanics. You will be finishing in quicker times when you keep this up - this shows improvements. Do you running and walking sections by mileage during the mileage sessions - i.e. run for .5 mile, walk for .5 mile repeat for a total session of 2 miles. Once comfortable with that, run for .75 mile, walk for .25 mile - and so on until the day you are running all mileage without walking.
This gives you 5 weeks to condition your body, and once you are able to run or jog 30 minuites straight through without walking, you can then, and only then, move on to higher goals, 10k and beyond.
I say only then - because if you are a new runner, trying to run 6.2 miles or more when you cannot sustain even 30 minutes of running will make for one long race, as well as allow more time for those mean negative thoughts I am always talking about to creep in.
This is the plan I will be following, so please feel free to follow it with me!
Keep run/walking!
Runnergirl
2 comments:
I might just do that! Have got to find an (easy) and time-effective way to get back on track...I like that you also mention that walking is not FAILURE, especially at a good pace. I got over that notion and Im glad I did.
Thanks for another interesting post. G :)
Walking is just as effective as running - and the more you trade off running for walking - the better conditioned your body will be.
I too learned this the hard way! You cannot expect to run full out if you are not conditioned to. Some people are born to run, for the rest of us we need training to do so effectively.
Genetics play a big part in running - and although we are all born capable of running (a good article in Runner's World's last edition even highlighted that the body is designed for running)our genes determine how the rest of our body is able to cope with the pressure of distance running.
Endurance can be trained - speed can be improved, but getting to that point takes patience!
And patience is a virtue I am learning as of late!
Run on Geraldine! And tell Mitzi I said hi! I loved the modem pic!
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