Running a 5K can be quite an interesting and rewarding experience for any amateur runner or an aspiring marathoner. Just like a full marathon, the 5 kilometer run also requires its own share of practice and training sessions. Usually it is suggested that a build up time of 8 to 10 weeks is required to train yourself for 30 minutes of continuous running which is the approximate time that a beginner will take to complete a 5K. These days a lot of people are expressing interest in marathons and are willing to spare some time in their everyday schedule just to prepare themselves for a run. To support the interests of such groups a lot of associations are organizing marathons almost every month thereby increasing the level of engagement. If you are one such person who has lately thought about completing a 5K run but are clueless about where or how to start, this article will definitely help you get ready for that incredible run.

 

Things to keep in mind

1. Choose your running path carefully. Ensure you choose a minimal or no traffic path and keep check of the number of ascents and descents. You could damage your knee in the initial stages, if the terrain you choose is not smooth enough.
2. If there is traffic always run against the direction of traffic. Also, if you’re running at night, remember to wear reflective gear.
3. Never worry about the pace in which you run. Always relax and enjoy your run – that’s more important.
4. Instead of taking big steps, take short and quicker steps and make sure you swing your arms generously.
5. Focusing on your breathing while you run is very important. When you feel very tired, pause and take a few long breaths.
6. Use Run/Walk technique when you’re in the beginning stage, where you run and walk alternatively based on your stamina till your body is tuned to run continuously.
7. Remember to carry your water bottle and stay hydrated throughout your run.

The following training plan will help you increase your stamina gradually and complete the 5K run. This schedule is for four days in a week and has to be done on alternate days.

 

Week 1

Day 1: 15 minute jog – slow and steady

Day 2:  15 minute jog – quick steps but relaxed

Day 3:  20 minute run – not too fast, not too slow

Day 4 : 10 minute jog

 

Week 2

Day 1:  2.5 kilometer jog – easy effort

Day 2: 2.5 kilometer jog – easy effort

Day 3: 2.5 kilometer jog – steady effort

Day 4: 10 minute jog

 

Week 3

Day 1 : 3.5 kilometer jog – steady effort

Day 2 : 3.5 kilometer jog – steady effort

Day 3 : 4 kilometer – steady effort

Day 4: 5 kilometer – steady effort

 

Remember to rest the day before your marathon and make sure you have a healthy snack (not heavy of course!) before you start.

 

Reference:

http://www.burnthefatinnercircle.com/members/How-To-Begin-A-Running-Program-Part-2.cfm