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Training Tips For Running

Advice For Runners About How To Train For a 5 Kilometer / 3 Mile Run

How To Run 5Km

If your basic health is good and your doctor has no concerns, then running is a great way to improve your cardiovascular fitness and maintain a healthy weight. Long distance running is beyond most people, but running 5 kilometers (just over 3 miles) is much more manageable.

Of course, if the last time you ran was to catch the school bus, you may think 5km is beyond you. Don’t worry, if you follow this six week plan, you’ll soon be up to speed. Incidentally, the following mini-training program is designed for anyone who can walk comfortably for a minimum of 30 minutes.

Training Program To Run 5Km

The best way to begin, is slowly! One of the major mistakes new runners make is to run too fast, too often, too soon. In the long run it’s much better to mix bouts of walking and jogging in order to allow your musculoskeletal and cardiovascular systems, to get used to the new challenge. You’ll also be pleased to hear that you don’t need to go running every day.

What Is the Best Time To Exercise?

Although research indicates that people who exercise first thing in the morning are more likely to stick with their workout than people who leave it until later in the day, the body is more geared up for activity in the late afternoon and early evening. But do what fits in best with your lifestyle.

How to Get Started

If you haven’t run for a while, the most important thing is to stay relaxed. Don’t try to take large strides, just do what comes naturally. Use your arms, with elbows bent to roughly 90 degrees. Keep your chest open, your shoulders and hands loose and your head up, looking at the path ahead and not at your feet. Training on a softer surface, such as grass, will help minimize the risk of injury.

Warm-Ups and Cool-Downs

Start every run with a warm up. Mobilize your joints by gently bending, extending and rotating them. Then perform some gentle aerobic activity for a few minutes, such as marching on the spot to get the heart rate up and warm the muscles. Once you’ve finished your run, slow down gradually and let your heart rate return to normal before stopping. Next, stretch your calves, the front and back of your thighs, your buttocks and lower back. This will restore your muscles to their resting length and flush out waste products.

Training Plan – Week 1

  • Monday : Walk for 2 mins, jog for 1 min. Repeat 7 times (total 21 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 2 mins, jog for 1 min. Repeat 7 times (total 21 minutes)
  • Thursday : Cross train for 60 minutes**
  • Friday : Walk for 2 mins, jog for 1 min. Repeat 8 times (total 24 minutes)
  • Saturday : Rest
  • Sunday : 1.5 mile brisk walk.

**Note: The term ‘Cross Training’ means a series of different exercises. A useful 60-minute cross training routine for runners is 30-minute combination of aerobic gym exercises, like treadmill walking/jogging, biking, stair-climbing/stepping, rope jumping, interspersed with 15 minutes of light muscle building on legs and shoulders/arms, all begun and ended with a total of 15 minutes of warm-up and cool-down stretches.

Training Plan – Week 2

  • Monday : Walk for 2 mins, jog for 2 mins. Repeat 6 times (total 24 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 2 mins, jog for 2 mins. Repeat 6 times (total 24 minutes)
  • Thursday : Cross train for 60 minutes
  • Friday : Walk for 2 mins, jog for 3 mins. Repeat 5 times (total 25 minutes)
  • Saturday : Rest
  • Sunday : 2 mile brisk walk.

Training Plan – Week 3

  • Monday : Walk for 1 mins, jog for 3 mins. Repeat 5 times (total 20 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 1 min, jog for 3 mins. Repeat 5 times (total 20 minutes)
  • Thursday : Cross train for 60 minutes
  • Friday : Walk for 1 min, jog for 4 mins. Repeat 5 times (total 25 minutes)
  • Saturday : Rest
  • Sunday : 3 mile brisk walk.

Training Plan – Week 4

  • Monday : Walk for 1 min, jog for 5 mins. Repeat 4 times (total 24 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 1 mins, jog for 5 mins. Repeat 4 times (total 24 minutes)
  • Thursday : Cross train for 60 minutes
  • Friday : Walk for 1 min, jog for 6 mins. Repeat 4 times (total 28 minutes)
  • Saturday : Rest
  • Sunday : 1.5 mile jog – walk if you need to

Training Plan – Week 5

  • Monday : Walk for 1 min, jog for 7 mins. Repeat 4 times (total 32 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 1 min, jog for 7 mins. Repeat 4 times (total 32 minutes)
  • Thursday : Cross train for 60 minutes
  • Friday : Walk for 2 mins, jog for 10 mins. Repeat 3 times (total 36 minutes)
  • Saturday : Rest
  • Sunday : 2 mile jog – walk if you need to.

Training Plan – Week 6

  • Monday : Walk for 2 mins, jog for 8 mins. Repeat 4 times (total 40 minutes)
  • Tuesday : Rest
  • Wednesday : Walk for 2 mins, jog for 8 mins. Repeat 4 times (total 40 minutes)
  • Thursday : Cross train for 60 minutes
  • Friday : Walk for 2 mins, jog for 10 mins. Repeat 3 times (total 36 minutes)
  • Saturday : Rest
  • Sunday : 3 mile jog – walk if you need to. (That’s 5 kilometers!)
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