Your First 5K
Well, it is resolution time of again. Even if you are the type of person who doesn’t believe in making them, you probably have some sort of goal you’d like to reach regarding your fitness. Perhaps this is the year you plan to run your first 5K to support a cause that is close to your heart.
A big question is always, “How long do I really need to prepare for my first event?”
Your fitness level now has the biggest influence on how quickly you can safely be ready. Preparing to run a 5K takes some planning and hard work. It is important that you don’t push yourself too hard too quickly and risk an injury.
I enjoy running 5Ks, but I’m not what you would call a regular runner. This means when I decide to sign up for an event, I’m basically starting from scratch. I workout regularly which usually means elliptical machines, lifting and spinning, but running is a whole different animal for me. I can’t just pick up and successfully run a race.
If you can currently walk 20 to 30 minutes three times a week, plan to allow about 8 to 12 weeks to get ready for your 5K.
Depending on your speed you should be able to finish your 5K in 30 to 40 minutes as a beginner. My focus is usually on just finishing the whole race instead focusing on a time. If I make a good time that is just an extra bonus for me.
If you are currently a walker with a goal of running your first 5K the American Council on Exercise has a great weekly guide in their Fit Facts publications that could prove to be helpful for your training.
The basic idea is to alternate your walking with jogging until you are able to run 30 minutes total. First begin by walking 5 minutes then jog for 30 to 60 seconds. You can repeat this pattern for your total exercise time of 20 to 30 minutes.
As the weeks progress, you will simply cut down on your walk interval by 1 minute every 2 weeks. By the end of the 12 week program you will have eliminated walking all together with the exception of the warm up and cool down.
I plan to begin my training to get back into 5K shape within the next month. I didn’t get to do many events last year and I am looking forward doing a few and supporting some charities in 2009?
Are you thinking about running your first 5K this year? If you are a regular, any advice for newbies?
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Last year, after a 18 year hiatus from running I took it up again. My first official event was a 1/2 marathon on December 7. Probably not the best way to ease into training!
I’ll be doing the 1/2 at ING Miami on Jan. 25, then winding down to a 5K on Jan.31 at Komen Race for the Cure.
I just like to be different.
Hi Lori,
Great article! Would it be possible to republish this article on the Runners’ Lounge website with a link and credit back to you and your site.
I think other runners would find it useful!
Amy
Hi Amy, I see you got my email. Thanks for the link!