You Can Run a 5K in 5 Weeks!
It’s true! YOU can train for a 5K and be ready in just 5 weeks — without being a runner! It’s all about taking the time to train, and, making sure your doctor agrees it’s a good idea for you, of course. Plan on training three days a week. For this article, we’ll say M, W, F. Ready?
Here’s how:
Week 1:
M, W, F - Find a 5K course and walk the entire distance. It should take you about an hour. Walk this course of 3 days this week.
Week 2:
M - Begin walking the same course for 30 minutes, jog for 10 minutes and walk the rest of the way back. You should be back to your starting point before an hour is up.
W - Walk the entire 5K minute course. Are you hankering adding some jogging now? If so, that is a good sign.
F - Begin walking the same course for 30 minutes, jog for 20 minutes and walk the rest of the way back. If you get back to your starting point before the 20 minutes is up, be sure to walk for about 5 minutes to cool down.
Week 3:
M - Begin walking the same course for 20 minutes, jog for 20 minutes and walk the rest of the way back. You should be back to your starting point before an hour is up.
W - Begin walking the same course for 20 minutes, jog for 20 minutes and walk the rest of the way back. Are you wishing to jog more now? If so, you are rockin’! If not, hang in there!
F - Begin walking the same course for 15 minutes, jog for 25 minutes and walk the rest of the way back. Always be sure to walk for about 5 minutes to cool down.
Week 4:
M - Begin walking the same course for 10 minutes, jog for 30 minutes and walk the rest of the way back. If you return to your starting point before the 30 minutes is up, be sure to walk 5 minutes to cool down.
W - Begin walking the same course for 10 minutes, jog for 30 minutes and walk the rest of the way back. If you return to your starting point before the 30 minutes is up, be sure to walk 5 minutes to cool down.
F - Today’s a big day because today you will run the entire 5K course. This will be the hardest day of your training. But you are ready. Try to avoid walking - take your jog down to its slowest for a few seconds or walk if you need to but then try to resume your jog. When you’re done, say to yourself, “I’ll never feel this tired again,” because it’s true! Next time you run this course you will have stronger stamina and muscle tone. You did it!
Was it easy? Good for you! Keep up the good work! Don’t you feel amazing?
Week 5:
M - Jog the entire 5K. Be sure to walk 5 minutes to cool down. You should feel stronger than you did at the end of the run last week.
W - Jog the entire 5K. Be sure to walk 5 minutes to cool down.
F - Jog for 10 minutes and then walk 10 minutes. You are ready for your 5K race. You are going to soar! Good luck!
Let me know how this program works for you!
May your next run be a good one.
Rebecca
February 23rd, 2010 at 7:04 pm
I am so excited to see this post. I am a mom training to run a relay race called the Ragnar this June. I am not a runner. I have never ran…ever! There is a 5k race coming up in April and I want to train for that. If I can’t handle the 5k then there is no reason for me to be running the Ragnar race in which I have to run 3 different legs totaling 14 miles. I feel overwhelmed and worry that running just might kill me
Thanks for your info. I am going to use it as a guide. Also I am going to add your info to my blog so others can see what you suggest. Thanks again Alynn
February 23rd, 2010 at 7:07 pm
check out my blog at http://whimsywritingandrunning.weebly.com
May 9th, 2010 at 5:30 pm
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