Posted on February 25th, 2009 | Comments (0)
Running a 5k race can be a daunting task, especially if you have never run before. But don’t worry, getting in shape and completing a 5k is easier than you think. The seven steps below will help you get across the finish line:
1. Set Goals. If you are interested in running and finishing a 5k road race, the goal seems self-explanatory. But setting interim goals will be necessary to get there. One who is attempting to get to the 5k distance is probably not a non-runner to begin. So the interim goals, generally stated are to gradually move from non-runner to part-time jogger, to runner. Also, a goal could be how many days per week (4 might be best), and to ensure you get into a training routine, figure out what time of day to train.
2. Set Training Timelines. You may decide that 10 weeks is a good timeline to get from being a non-runner to being able to finish a 5k. That is probably realistic, but this depends on age (the younger, the more attainable) and body weight (the heavier, the less attainable). Once you have a training timeline of 10 weeks (or whatever you choose), you must decide how much progress to attain from each week to the next. See steps below.
3. Buy Good Running Shoes. There is a lot that goes into this process, so as a novice, consult with a veteran runner, someone who has “coached” at least informally. But basically, cushioning is important if you are heavy or tend toward sore joints. Motion control is important if your gait is unbalanced. (You need to run in front of a knowledgeable runner to determine this.) The simple part is the right fit, and finding comfort in a shoe.
4. Begin Week 1. In week 1, you will walk more than anything, and jog for short periods. Take a watch or stopwatch with you. Walk briskly for 5 minutes, and then start your jog intervals. In week 1, you will jog only one minute, then slow to a walk, then repeat that pattern ten times. As this is week 1, jog SLOWLY or you won’t be able to finish the workout. Walk and stretch after the workout.
5. Early Weeks (2 through 5). During these weeks, you start the same way as week 1, with a 5-minute brisk walk; however, as the weeks go by, the jogs become longer, while the interval walks remain one minute. A good guideline is to do jog intervals that are 15 seconds longer with each passing week. This figures out to bringing you to 2 minute jog intervals in week 5, with one-minute walks between.
6. Later Weeks (6 through 8). In these weeks, you continue to run for longer periods, balanced by reducing the number of running repetitions. By week 6, you may increase from 2 to 3 minute jogs (doing about 6 repetitions), and continue through week 8, by which time you should be jogging two ten-minute intervals after your initial 5-minute walk.
7. Weeks 9 and 10. By the time you start week 9, you should be attempting to do in training what you intend to do in the event. That is, to finish a 5 kilometer course. Again, begin by walking, then start the course and take your time. Your first attempt may not be sufficient, but within the next several workouts, you should be there. Remember to take rest days between workout days, and take 2 days before the event. The extra day off will freshen you for a top performance!
About the Author
Ryan Harris finds the best running shoes available and reviews them. Join in on the conversation about the Best Running Shoes.
Article Source: Content for Reprint
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