Take the Easy Road: Getting Ready for a 5K in 16 Weeks

Friday, July 30, 2010 1:51 PM

Ever wonder about tackling a 5K run? Here's how!

If you've ever considered taking on a 5K, but don't know how to go about it, don't let a lack of know-how prevent you from doing something for yourself. Whether it's just to give yourself a new challenge, something to do in your spare time, or an excuse to take your fitness to the next level, 5K's are great ways to do all of the above. All you need is a plan, and we have one for you. It won't take you years either, just 16 weeks!

• Gear up - Make sure you have all the equipment you need. Shoes are going to be one of your most important assets so make sure you've got a quality pair of running shoes that make your feet as comfortable as possible. It will be worth the money. Also, make sure you've got climate-appropriate clothing to run in. Normally, especially since it's summer, a pair of shorts and a t-shirt will do just fine. Ladies, invest in a good sports bra.

• Get Started - Weeks 1-4 are all about getting you ready to start running long distance. Start out walking for 30 minutes at least 5 days a week. Increase your time by 15 minutes each week so that on week 4 you are up to 1 hour and 15 minutes.

• Kick it Up a Notch - Weeks 5-8 begin getting you ready to run. Add jogging to your walk in small bouts like this:
  1. Warm up: walk for 5 minutes
  2. 5 Minute Blocks: 1 minute of jogging, 4 minutes of walking
  3. Repeat Step 2 for one hour
  4. Cool Down: 15 minutes of walking
  Each week, move 30 seconds of walk time to your jogging time in step 2, for example, Step 2: 5 Minute Blocks: 1:30 of jogging, 3:30 of walking. By last week you'll be doing 30 minutes of jogging total and 45 minutes of walking.

• Bump up the Blocks - By weeks 9-12 you should be getting the feel for jogging for long periods of time and it's time to adjust to long distance running.
  1. Warm up - walk for 5 minutes
  2. 10 Minute Blocks: 4 minutes of jogging, 6 minutes of fast walking
  3. Repeat step 2 for 1 hour.
  4. Cool down: 15 minutes of slow walking.
  Each week add 1 minute to your jog and take 1 minute away from your walk in step 2. For example, Step 2: 10 Minute Blocks: 5 minutes of jogging, 5 minutes of walking.

• Go the Distance - Week 13-15, you should probably be covering more than 5K when you jog already. Now all you have to focus on is finishing the whole 5K every time you run.
  1. Warm up - walk for 5 minutes
  2. 20 Minute Blocks: 15 minutes of jogging, 5 minutes of walking
  3. Repeat step 2 for 1 hour.
  4. Cool down: 15 minutes of walking.

  For the next two weeks add 10 minutes each week to your jog but keep your walk at 5 minutes. Example: Step 2: 30 Minute Blocks: 25 minutes of jogging, 5 minutes of walking. You should finish week 15 with a 35 minute jog and a 5 minute walk then with another 15 minute jog to get you to 60 minutes total before you cool down. This brings your last week totals to 50 minutes of jogging and 25 of walking.

• The Home Stretch - By the last day of your last week you should be able to jog the entire 5k without stopping. You've come so far! For the first 4 days of the week:
  1. Warm up - walk for 5 minutes
  2. 40 minute jog
  3. 5 minute walk
  4. 10 minute jog
  5. Cool down: 15 minutes of walking.
  On day 5 do your warm up then run for 30 minutes then cool down for 15 minutes. Don’t stretch this. On day 6 rest up, walk for about 30 minutes then make sure you get a good stretch in.

Drink lots of water and eat carbohydrates like pasta, rice, bread, oatmeal, etc. Get familiar with your 5K course if you have not done so already. On day 7, make sure you eat something simple right when you wake up. You should still be drinking water until 1 hour before you run. Do some stretching and take a quick 1-3 minute warm up walk before you get ready to hit your goal. Make sure you keep a steady pace. Nerves can force you to speed up but remember slow and steady is the way to go!

Related Topics: Running | Exercise | Health | Fitness

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