Beginner’s 5K Training Plan
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU.
Running is fun and therapeutic. It is also good for your health. It is also a great family activity. I’m going to share with you my beginner’s 5K training plan so you and/or your family can do something together for a good cause and for your own pleasure.
In the past I have shared advice on how to begin running and what you will need to get yourself set up for the sport. Now, I will share some mental preparation and training info to help you successfully fall in love with the sport.
Don’t Be Intimidated
The first step is to believe in yourself. Running is an acquired taste. It can be intimidating at first. A mile may feel like 10 miles, but that’s ok. If you need to take a walk break you can. In fact, that’s how I run. I use the run/walk/run method.
I began running later in life, so I follow a run/walk/run method to help preserve my body and to allow me to run farther and believe it or not, that method of running can also help you run faster! But for now, we just want you to get out and run without worrying about your speed.
Follow My Beginner’s 5K Training Plan
It’s important to have a plan. You can’t just lace up your shoes and run 3 miles right out the door without training. Well, you can, but your body won’t be happy about it. I have put together a beginner’s guide for running a 5K so you have a framework to work from and to know how to safely prepare for running your first 5K.
Download this beginner’s 5K training plan, tape it to your fridge and follow the guidance for a successful race day.
To help with the intervals, you can set up your sports watch for the walk/run interval settings, or you can purchase a simple battery operated interval timer. You can set the start and stop time allowing you to time both the walk and run segments.
Each week you will increase your distance and running time by a small amount. It’s important to take the rest days and to also cross train. Your muscles, tendons and joints need time to rebuild.
Cross Train
Having a strong core and posterior chain is very important to your success when running. Your glutes, hamstrings and quads can become weak when you run and don’t do other exercises. Believe it or not, you end up with “lazy ass” syndrome.
In the upcoming weeks I will also share the different exercises you can do to keep your core and posterior chain strong. The general exercises you can do are squats, lunges, bridges and planks.
Find Your Own Pace
When you begin running, don’t worry about speed at first. To know if you are going at a good pace, the test is usually how you can hold a conversation while running. If you are huffing and puffing while trying to talk, then you are going too fast. Slow it down a little so you can breathe. If you run too fast at first, you will burn out before you reach the finish line.
It is also helpful to incorporate walk breaks into your run. When doing so it helps you to maintain a good pace, allows you to finish your distance on the plan, and makes you feel good about accomplishing something challenging such as running!
Don’t Compare Yourself to Others
As in everything in life, comparison is the thief of joy. I know it is hard not to compare yourself to other runners. I want to be faster, but that’s not my actual goal right now. When I train, I am training to finish the race. If you have a speed goal in mind, we will talk about that in the future.
As a beginner, it’s about completing the race and having a good time while doing so. You are also doing it to make you feel good and for better health. Don’t compare yourself, or think that you don’t look like a runner. Anyone can run. Runners don’t have to fit a specific mold. Remember that next time you think you aren’t a real runner.
Listen To Your Body
When you first start running, you are going to be excited to run. If you are like I was, you may want to run every day. That’s not a good idea. You need to pace yourself. One of the biggest mistakes with first time runners is running too fast, and too often. When you do that, you risk developing shin splints, IT band issues, or a stress fracture.
Of course when you run, there will be some discomfort afterwards. It’s important to know the difference between muscle soreness and an injury. If you do feel like you have an injury, be proactive and go see your doctor. It’s better to get it managed sooner than later. If you continue to run through an injury, you will make it worse. Trust me, I’ve been there!
Are You Ready to Run A 5K Now?
I hope this training plan is helpful to you. Please share your experiences for your first race, I’d love to hear how you do! Also follow me on Instagram for my race photos and tips.
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