Running a 5k greatly improves your cardiovascular functions and helps lose fat, strengthens and helps maintain muscles thus playing a big factor in shaping your body. It has been found that when you run you tend to put 2 times your weight on your body.
Though running can be intimidating in the beginning, a 5k run can be done even by those who rarely exercise. It is fairly doable for a newbie to run a 5k with little tuning done to their diet, and exercise routine. There needs to be thorough planning and preparation to run a 5k.
It is highly beneficial if you cross train for example train for swimming or cycling. On average people are prepared for a 5k run within a span of 4 weeks to 6 weeks considering the fitness level of their body. According to trainers, a 45-day plan with simple exercises, a well-balanced diet and dedication are enough to reach your goal.
How to begin your preparation
As the saying goes learn to walk before you run. It is of great importance to start your preparation by just walking to begin your journey. It is quite easy for anybody to walk for a kilometre or two, So set yourself a goal to walk for 3 kilometres, Or make it a part of your routine to walk for 30 – 45 mins daily.
Put a target to increase this goal and push yourself farther each day, this will increase your stamina for a more durable 5k run.
As you start to have a fairly easy walk you need to transition those walks into jogs that are not too heavy. Start jogging with occasional walks as breaks instead of coming to a complete halt this will help you build and prepare for the 5k run. If a break is what you need go for it but try to reduce the amount and duration of breaks you go for.
Speed runs build strength, and introduce various speed workouts and drills making you faster. For endurance training, you need to go on longer runs it also assists you in overcoming physical and mental challenges during long runs. Recovery runs are equally important, run based on how you feel. Each week should include at least 2 days of recovery runs.
Tempo runs are controlled pace runs over a distance but are very hard to pull off, these bring mental and physical resilience and help you stay calm during your actual run.
After a while, you will be able to jog the entire 5k. Begin to increase the intensity of your runs at least the week before the run.
Include training like squats that tend to strengthen your calves, hamstrings, and obliques which need to be very functional during the run.
Observe your breathing pattern
Running becomes harder than it is supposed to be when you push your body over the limit consuming a lot of oxygen and depriving your muscles of oxygen causing the formation of lactic acid which usually is the reason for muscle ache, by following the jog walk pattern you tend to get a hold of your breathing pattern and this is a very important factor to consider during your main run.
Your posture
Posture, like in any other exercise is very pivotal for a run, it is very important to have your shoulders relaxed, chin up, body upright, the core should be pushed in and your foot landing to avoid excessive loss of energy.
Rest plenty
Receive plenty of sleep and take off at least 1 full day a week. If you find yourself sick or very tired during the beginning of the schedule take another day off because one of the keys is to not overdo it and this causes you to return to your schedule energized and motivated.
Warming up
Always remember to include a short session of a warmup for at least 15 minutes before you run, it helps bring your heart up to speed increases the utilization of oxygen in your body during the run, and ultimately avoids or decreases the chances of any sore muscles. Foam rolling any areas of tightness like calves.
In the same way, it is also important to gradually cool down after a run helps bring your heart rate and blood pressure back to normal.
Eating right
You should follow a curated diet plan with lean meat, complex carbohydrates, mono, and polyunsaturated fats. Swap out your processed food for whole grains, fresh fruits, and vegetables which is generally advised. Decrease the amount of alcohol intake.
Avoid eating any new foods or cuisines a day or two before the run to prevent stomach upset during the run and as you are new to running a 5k even if you are not allergic to any food you might experience runner’s diarrhoea.
Avoid running on a full stomach even during training, keep in mind to stay hydrated and also to replenish your body with electrolytes by drinking coconut water. Caffeine is usually consumed before a run as it decreases the amount of fatigue and pains your muscles feel, increasing fat metabolism, therefore, conserving glycogen, and keeping you alert during the run.
It is best if you can find yourself a pair of comfortable clothes for your run.
Sticking to your routine is very important to avoid loss of practice, find yourself a running partner with whom you can compete, and also motivates you on the days you feel you might not be able to achieve this goal.
Activities like these need to be done with a group to help correct postures, and techniques and help stick to your goal create a plan and try to stick to your schedule, and rest as much as you can.
A weekly plan to get started
For beginners.
During your 1st week.
| Day 1 | Walk for 30 – 45 minutes |
| Day 2 | Walk and alternatively run for 30 – 45 minutes |
| Day 3 | walk for 30 – 45 minutes |
| Day 4 | Strength train |
| Day 5 | Rest |
| Day 6 | run or walk for 30 – 45 minutes |
| Day 7 | Rest |
Walkers only walk, Runners can Run for 15 seconds and walk for 45 seconds alternatively.
Week 2
| Day 1 | Run or walk for 30 – 45 minutes |
| Day 2 | Walk for 30 – 45 minutes |
| Day 3 | Run or walk for 30 minutes |
| Day 4 | Strength train |
| Day 5 | Rest |
| Day 6 | Walk for 4 km |
| Day 7 | Rest |
Walkers only walk, Runners can Run for 20 seconds and walk for 40 seconds alternatively. Follow the above schedule till the race by increasing the intensity of your work.
For intermediate runners
Follow if you are a daily walker.
| Day 1 | 45 minutes of cross-training followed by a rest |
| Day 2 | Half an hour of tempo runs |
| Day 3 | Run for 5 minutes and walk for 2 minutes alternatingly till you complete 5k |
| Day 4 | Rest |
| Day 5 | 45 minutes of cross-training |
| Day 6 | Run a 3k |
| Day 7 | Run a 5k or rest |
Schedule for advanced runners
| Day 1 | 1 hour of cross training |
| Day 2 | 45 minutes of a tempo run followed by hill repeats |
| Day 3 | Rest |
| Day 4 | Run for 5k |
| Day 5 | Run for 5 minutes at full effort followed by a break of 2 mins for 1 hour |
| Day 6 | 8 – 9 mile run with breaks |
| Day 7 | Rest |
Knowing the course
Getting to know the course of the run is going to help make you familiar with the run and avoid getting lost during the run, where you can push your limit, and at what stage you can cruise through. Being familiar keeps away any stress as you have already managed to get a feel of the route.
On average, it takes anywhere from 5 – 8 minutes to run a kilometre and you should easily be able to complete your 5k run within 40 minutes to 1 hour.
Conclusion
If you intend to keep increasing your run distance after the 5k run it is best if you hire yourself a coach, though it might sound like a privilege only for professional runners you surely will benefit more from their knowledge and guidance, They help you train harder and faster.
If you are starting with exercising, start slowly towards the goal. Begin with a slower pace and low to moderate intensity exercises and then progress to a faster pace with longer hours of exercising to achieve better results.
Training for a 5k run despite being hard can be enjoyable and a suitable course of action to achieve good health and shape, and boost your determination. Give yourself a good amount of rest to heal from any minor and major muscle injury and thus allowing your body to perform at a higher level of magnitude.
Accept your limit and give yourself credit irrespective of how small the accomplishment is. All the above help can help you build determination and confidence to prepare for a 5k run. Either way, a 5k is going to be a very beneficial milestone in your life.