How To Train To Run A 5k
WOD 130505
For Time
Run a 5k
**Breath. Pace yourself. Stretch before and after**
Review
- Have you gone grocery shopping for your diet yet? Which diet have you chosen? Red Pill (Day 2) or Blue Pill (Day 34)? Either way, stay in the produce aisle and look for specials!
- Top 10 most visited sites. What are they? Can you rearrange them to make them more productive and positive? Which ones don't you need?
- Cleanliness is next to Godliness. What have you done to clear the clutter to clear your mind?
- Tell a friend. Tell them that this is your chance to prove you can do it (again).
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How To Train To Run A 5k
This guide comes from FitnessMagazine.com, and plans out a 6-week program for beginners trying to get into shape and be comfortable running a 5k. This is great for anyone that's always wanted to do a 5k but never knew how to really 'train' for it. Setting up a goal like signing up for a 5k charity would be the best way to plan for success. Once you have a goal that's about 6 weeks away, you can definitely try this 6 week program. According to the article, this will train you to be able to run for at least 30 minutes straight in 6 weeks! Tip: For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a 1 to 10 scale so you don't burn out too soon. Basically, it means make sure you're not feeling over exerted or burning out too much. You want a comfortable but challenging pace. Good luck!
Week 1
Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total miles. Walk 0.5 mile.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.
Friday: Off
Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the last mile.
Sunday: Off
Week Total: 16-20 miles
Week 2
Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Repeat Week 1 Thursday.
Friday: Off
Saturday: Repeat Week 2 Monday.
Sunday: Off
Week Total: 18-20 miles
Week 3
Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.
Tuesday: Walk 3-5 miles.
Wednesday: Off
Thursday: Repeat Week 3 Tuesday.
Friday: Off
Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10 minutes, walk 5-10 minutes.
Sunday: Off
Week Total: 16-20 miles
Week 4
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.
Sunday: Off
Week Total: 17.5 miles
Week 5
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.
Sunday: Off
Week Total: 20 miles
Week 6
Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.
Wednesday: Off
Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.
Friday: Off
Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.
Sunday: Off
Week Total: 22.5 miles
You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturdayworkout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.
Other 6 week training programs to run a 5k
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