Eventsnow Blog

2nd Mar, 2020

How to prepare for 5k run in 5 weeks

If you are a beginner with a race scheduled a month away, this five-week training schedule for 5k run is great. It is specifically designed for beginner run / walkers who want to build up for 5k run on a continuous basis. If you are a more experienced runner, if you are short on time, you should use a 4-week intermediate 5K schedule or 4-week advanced 5K schedule, or a 2-week 5K training schedule.

Use this program only if you have been successful in the past month, for best results and, most importantly, to prevent injury. Ideally you should have completed the four weeks to 1.5k plan, been involved a few days a week or you can already run a half kilometer easily to start this training programme.

Workout plan for 5k run

With this program you can raise your running distance marginally, while making small reductions every week in your walking distance. In five weeks, without a walking break, you will be able to ride the 5K run. If you want to take a walking break during your 5K run of course, that is okay too.
You don't have to do your runs on specific days; however, you should try not to run two days in a row. Just take a full rest day, or do cross-training in runs on the days. Cross-training can be walking, yoga, swimming or any other sport you enjoy (other than running). Strength training is also very useful for cyclists, two or three days a week. You can add a week and repeat the exercises before moving on to the next week if you feel that this training program is going too quickly for you.

Pace of running for 5k run

There is no exact speed you can aim for in your runs (or, for that matter, your 5k run), since the health and skill of everyone varies greatly. As a beginner runner, for you build your running stamina and confidence, you should focus on running at a conversational pace.
If you are out of breath, ease your pace or go for a walk break. If you are running on a treadmill and you are not sure where to start your speed, begin at 4.0 km/hr and increase slightly until you feel like you have achieved your conversational pace.

5k run Plan for 5 weeks

Here is the week by week plan for the 5k run;

1st Week:

• Day 1: 10 minutes run, 1-minute walk, repeat
• Day 2: Cross-train or rest
• Day 3: 12 minutes run, 1-minute walk, repeat
• Day 4: Rest
• Day 5: 13 minutes run, 1-minute walk, repeat
• Day 6: Cross-train or rest
• Day 7: Rest

2nd Week

• Day 1: 15 minutes run, 1-minute walk, repeat]
• Day 2: Cross-train or rest
• Day 3: 17 minutes run, 1-minute walk, 7mins run
• Day 4: Rest
• Day 5: 19 minutes run, 1-minute walk, 7mins run
• Day 6: Cross-train or rest
• Day 7: Rest

3rd Week

• Day 1: 20 minutes run, 1-minute walk, 6mins run
• Day 2: Cross-train or rest
• Day 3: 24 minutes’ run
• Day 4: Rest
• Day 5: 26 minutes’ run
• Day 6: Cross-train or rest
• Day 7: Rest

4rth week

• Day 1: 28 minutes Run
• Day 2: Rest or Cross-train
• Day 3: 30 minutes Run
• Day 4: Rest
• Day 5: 20 minutes Run
• Day 6: Rest
• Day 7: Run 5k

5th Week

• Day 1: 30 minutes Run
• Day 2: Rest or cross-train
• Day 3: 30 minutes Run
• Day 4: Rest
• Day 5: 30 minutes Run
• Day 6: Rest
• Day 7: Run 5k

Tips for 5k Run

While you train for your 5K run, here are a few tips for making sure you are ready for the challenge.

1. Do not stock up on yourself: For a 5K run, you need not carbohydrate load. Eating too much can lead to gastrointestinal distress or other problems. The night before, only eat normal-sized portions of a daily, healthy dinner. Try to stick to the things you have been eating — nothing fresh.
2. Go ahead with your routine: The golden rule in racing is that race day is nothing new. Make sure you wear clothing and equipment that you have already checked during training runs. On race day, you don't want to be hit with uncomfortable clothes or unpleasant chafing issues. Learn how to put your race bib on before the run, if you have never raced before.
3. Do some warming up: It is a good idea to do a warm-up in a shorter race like a 5K, because you boost your heart rate steadily and get your muscles warmed up. Take a gentle jog for about five minutes or do some warm-up exercises about 15 minutes before the start of the run, then walk briskly to the start line.

For novice runners, preparing for a 5K run is a very achievable goal, but that doesn't mean you won't run into obstacles along the way. Do your best to stay motivated and keep the workout going. And when you don't feel motivated, rely anyway on your discipline and behaviors to train. And it is all the better when you run for a cause such as for thalassemia patients. So why wait, participate in the Thalassemia 5k run this summer!

 

Here you can read: How to prepare for 10k run in 5 weeks

Comments

Most Popular

Please Wait
Please Wait..