How to Train for Your First 5K

How to Train for Your First 5K

How to Train for Your First 5K

Are you a runner? I do believe that certain people have a natural affinity for running. I, unfortunately, am not one of those people. Having to run the mile in school was my idea of sheer torture.

That being said, I have no idea what was going through my head when I signed up for a 5K run last summer. Well, that’s not exactly true. I wanted to get into better shape and was up for a challenge. Plus there are a ton of health benefits from running and it’s a great stress reliever!

Getting to the point of being able to run those 3.1 miles was not easy though. Thankfully, I had a training program that helped ease me into it.

How to Fight Through the Pain
Even with a great training schedule, it’s easy to get off track. When I go on my long runs, I sometimes get really bored and don’t always have the will to push myself to finish those two or three miles. All I can focus on is how much time is left until I can stop! I’m tired, sweaty, and cramping when I could be binge-watching Netflix on my couch in my pajamas!

To help me through those longer runs, I had to come up with some ways to distract myself from the pain. Here are some of the strategies that worked for me:

Listen to a podcast
Recently I have been a podcast fanatic, especially of the true crime variety! Podcasts keep me entertained, and sometimes I get so into the storyline that my runs are over before I even know it!

Watch a favorite show
When you are training indoors, try going to the gym when you know a favorite TV show is going to be on. That way you can concentrate on that and not on how much longer I have to be on the treadmill. I often bring my tablet to the gym to catch up on all my nerdy TV shows.

Make a new playlist each week
I make a new playlist on my phone every seven days or so to pump up my runs. Switching it up each week usually means that I won’t get sick of the songs and I can really get into the music versus focusing on how much I want this run to be over!

Break it up
Three miles can seem really daunting, so I often break the run up in my head. I only let myself think about getting through this mile, rather than the next 2.

5K Training Schedule
Running your first 5K this summer? Don’t fret! The Mayo Clinic has a great training schedule that will get you ready in just 7 weeks! It’s not as grueling as you might think! With a mix of running and walking, this schedule will help get you in shape for race day

Week  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk
3 miles
Rest or walk
2 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk
3.5 miles
Rest or walk
3 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk 2 miles
at a faster pace
Rest or walk
4 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk
4 miles
Rest or walk
5 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk 2 miles
at a faster pace
Rest or walk
6 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Run/walk
4.5 miles
Rest or walk
7 Run/walk
30 min
Walk 30 min Run/walk
30 min
Walk 30 min Rest Race Day! Rest or walk

 Running with friendsWhen it comes down to race day, remember to have fun! 5Ks are a great way to get active with your friends, while giving back to an organization.

If you have to take short walking breaks during the race, don’t worry about it! I definitely did my first race and I was not the only one! Just keep moving to that finish line at whatever speed you can.

Are you training for a 5K? Tell us about how you are getting ready in the comments below!

Anonymous