Running your first 5-kilometre race can be a life-altering experience. The sense of accomplishment and euphoria that comes with it is amazing – and attainable! This 6-week plan will give you all the skills and tools you need to run, jog or walk your first 5K.
Rules of the Road
To accomplish this goal pain- and injury-free, there are a few rules:
- The treadmill is a great training tool, but there is no substitute for the real thing. Try to get outside as much as possible for your training.
- Rest days are for resting. Give yourself a chance to recover. This is very important because your muscles will be more prone to injury if they are overused.
- Flexibility is key for injury prevention. Do 15-20 minutes of flexibility work 4-6 times a week after your run/walk/jog days. Your flexibility program should include the following stretches:
- Standing Hip-Flexor Stretch
- Calf Stretch
- Hamstring Stretch
- Glute/ Piriformis Stretch
- Quadriceps Stretch
- Fartlek training is a style of interval training during which you will run or jog at a fast pace for a short period of time, then slow down to a walking pace to recover for a set amount of time. On Fartlek training days, warm up with a brisk walk or jog for 10 minutes.
- Strength training can include a weight-training workout, Pilates or yoga classes. It not only strengthens your legs, it is also important to keep the lower back and the core muscles strong. Some exercises that should be included in your strength-training regimen are:
- Lunges
- Plank (both side and front)
- Hip Bridges
- Crunches
- Bird Dog
- Squats
Get a Head Start
This program is designed to start 43 days before race day, giving you a day of recovery before you actually race. Feel free to move the rest days around as long as you keep the same number in each week, and try not to place them back to back. You can also begin this program anytime before 6 weeks prior to the race. Simply repeat the program. It is designed so that you will be at your best on race day.
Click here to download your 6-week running plan now.
Run for Someone Else, too
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