Five Weeks to Your First 5k
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Are you ready to conquer the 5K?  This popular race of 3.1 miles is a great way to get your racing legs warmed up, challenge yourself, and have some fun in the process. 

Almost every community has at least one 5k race during the year and there are nearly 8,000 races yearly in the United States. 

Go find your race, prepare, and lets go.

First, honestly assess your running level.  Training could be a frustrating experience if you try to do too much too soon. The days of these 5k programs can be changed to fit your schedule.  Don’t run on consecutive days and consider cross training on days when you don’t run (cycling, elliptical trainer, swimming, yoga, weight training, exercise video).  Start each run/walk session with 5 minutes of walking to warm up and end each run with 5 minutes of walking to cool down.

Sample Schedule: 

Here is what my typical week looks like when preparing for a 5k. 

• Sunday=Rest Day 
• Monday=30 Minutes of Cycling 
• Tuesday=Running Day 
• Wednesday=45 minutes of Weight Training
• Thursday=Running Day
• Friday=1 Hour of Yoga 
• Saturday=Running Day

Determine your running level to know which 5k program is right for you 

Download the 5k program PDF
 

Level 1:

Brand new to running or returning to running after a long break.  Your goal will be to finish the race using a combination of running and walking.

Level 2: 

You’ve been running 1-2 times per week covering distances from 1-3 miles each time.  

Level 3:

You’ve been running 3 times per week covering 2-5 miles each time.

Explaination of Terms:  

• Easy = this is a conversational pace, meaning you can say a few sentences while you run without too much efffort.  Heart rate should be about  60-75% maximum. 
• Tempo = this means you need to run at an easy pace for .25 miles, then run moderately hard for .25 miles, then back to easy for .25 miles, and repeat. 
• Hills = find hills along your running route or set the incline on the treadmill, run at an easy pace.

 Some Good Race Day Tips:

1. Don’t eat a huge meal the night before.  This is not the time to carbo load or you may find yourself feeling sick.  Eat a small, easily digestible meal 1-2 hours before the race (granola; yogurt and fruit; peanut butter and banana).
2. Most race t-shirts are cotton, so avoid wearing it unless you don’t mind a sweat-soaked shirt.
3. If you haven’t pre-registered, arrive an hour early.
4. Find a bathroom close to the start line.
5. Warm up by walking or jogging slowly for 5-10 minutes before the race starts.
6. Don’t be afraid to tell others that this is your first race.  You’ll be surprised at how many first-timers you’ll meet.
7. Line up in the back, leave the front to the competitive people.
8. Start slowly and then speed up your pace if you feel good halfway through.
9. Don’t be embarrassed to stop and walk, others will be walking too.
10. Don’t worry about being last, you probably won’t be the last one and you’ll still be ahead of everyone still at home in bed.
11. Have fun and enjoy the experience.

Download the 5k program PDF