Train Yourself: Your First 5k Run

For new runners it is an excellent goal to perform a 5k run

. You'll get lots of inspiration, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. You can be ready for a 5K in a couple of months even if you are so fat. The 5K distance may seem unapproachable at first for beginner runners. However, even someone who is new to running can be ready for a 5K in a matter of eight weeks. There are so many new runners who use a run/walk strategy for their first 5K. People who have more experience running can usually run a 5K race on any given weekend. But even advanced runners will follow a very specific training schedule in order to achieve a goal time in the 5K.

Since a lot of small communities even hold them annually, finding a 5K race is usually not too difficult. There are many charity races, such as the Race for the Cure series, are 5K distances. The most popular seasons for road races are summer and fall, but you can find ones all year in some areas. Search out the tips on how to find road races in your area .Notes the main points about the 5K training schedule. Mondays and Fridays are rest days. Don't skip your rest days because rest is critical to your recovery and injury prevention efforts. You'll also get mentally burned out if you run every day with no breaks.

Tuesdays, Thursdays, and Saturdays after you warm up, run at a comfortable pace for the designated mileage. You have to cool down and stretch after your run. You will have to increase your runs by a quarter mile on each week, which is a lap on most outdoor tracks. You can figure out the mileage before your run if you usually run on roads and you're not sure how far you run. Or, you could drive your route in your car and measure the mileage using your car odometer.

Wednesday is a special day for cross training activity like biking, swimming, elliptical trainer at easy to moderate effort for 30 to 40 minutes. If you're feeling very lethargic or uncomfortable, take a rest day.

An active recovery day is Sunday. Your run should be at a trouble-free, comfortable pace. Or, you can do a run/walk combination or cross-train on that day.

by: belindadarling

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