RUNNING YOUR FIRST 5K: A BEGINNER’S GUIDE
Running a 5K is a great goal for new runners or those simply looking to add a fun cardio-based goal to their fitness routine. Here’s a comprehensive guide to help you prepare for your first 5K safely while having some fun along the way.
Set a Goal
Ask yourself if there is a specific goal you’d like to achieve, such as maintaining a specific pace, or simply finishing without getting injured. Setting a goal can help you develop a more effective plan as well as maintain motivation throughout your training.
Choosing the Right 5K Event
Research the 5Ks in your area that are around 3 months out. Some are more competitive races, while others are charity runs or themed fun runs. Choose an event that aligns with your goals. Pro-tip: choose the race with the coolest T-shirt!
Creating a Training Plan
A progressive training plan is crucial for a successful 5K run. If you’re a beginner, consider a plan that spans 10-12 weeks and gradually increases in volume over time. It’s important to include both longer, slower runs and shorter, faster runs.
Here’s a simple training structure:
Weeks 1-2:
Day 1: 15-minute long run – you can walk/run as needed for each of the runs.
Day 2: Intervals: 1:00 run, 2:00 walk, x5
Day 3: 10-minute recovery run
Total volume = ~35-40 minutes
Weeks 3-4:
Day 1: 20-minute long run
Day 2: Intervals: 1:00 run, 90s walk, x6 `
Day 3: 15-minute recovery run
Total volume = ~40-50 minutes
Weeks 5-6:
Day 1: 25-minute long run
Day 2: Intervals: 1:00 run, 1:00 walk, x7
Day 3: 20-minute recovery run
Total volume = ~65 minutes
Weeks 7-8:
Day 1: 30-minute long run
Day 2: Intervals: 1:00 run, 1:00 walk, x8
Day 3: 25-minute recovery run
Total volume = ~75 minutes
Weeks 9-10:
Day 1: 35-minute long run
Day 2: Intervals: 1:00 run, 1:00 walk, x9
Day 3: 30-minute recovery run
Total volume = ~85 minutes
Weeks 11-12:
Day 1: 40-minute long run
Day 2: Intervals: 1:00 run, 1:00 walk, x10
Day 3: 35-minute recovery run
Total volume =~ 95 minutes
Incorporating Strength Training
Running alone isn’t enough to prepare you for a 5K. Incorporate 1-2 days of strength training, including single leg variations, upper body exercises, and core exercises, with moderately challenging weights for reps of 5-12. Resistance training will help to prepare you better for the demands of running, help to prevent injuries and improve your running efficiency.
Nutrition and Hydration
Fueling your body with the right nutrition is essential. Before your runs, choose a simple carb snack, such as a banana, rice cakes, or a slice of toast. Avoid high-protein foods with protein and fat so that you feel energized rather than full. For recovery, aim to consume 30g protein and 30-60g carbs. Focus on fueling with minimally processed foods, including high-quality proteins, such as lean meat and fish, healthy fats, produce, and whole grains.
Race Day Preparation
As race day approaches, taper your training to ensure your body is well-rested. Here are some tips for race day:
Sleep: Aim for a good night's sleep before the race.
Fuel: Eat as normal leading up to the race, and fuel with a higher-carb snack that you have had before. Do not use this time to try new foods or meals, but keep is consistent and simple.
Pace: Start at an easy pace to avoid fatigue too soon in your run.
Experience: Enjoy the atmosphere and have fun!
Conclusion
Running your first 5K requires dedication, preparation, and a positive mindset. By following this guide, you'll be well on your way to crossing the finish line with confidence. Happy running!