Training Plan for Your first 5km run
If you miss a week or start late then just catch up by increasing your distance at every run. Do not try to go straight to a longer run without building up first, as this is what will cause you injury.
Please read beginner running tips below the table.
Week
|
Run 1
|
Time
|
Run 2
|
Time
|
Week 1
|
1.5
|
1.5
| ||
Week 2
|
2
|
2
| ||
Week 3
|
2.5
|
2.5
| ||
Week 4
|
3
|
3
| ||
Week 5
|
3.5
|
3.5
| ||
Week 6
|
4
|
4
| ||
Week 7
|
4.5
|
4.5
| ||
Week 8
|
5
|
5
| ||
Week 9
|
5.5
|
5.5
| ||
Week 10
|
6
|
6
| ||
Week 11
|
6.5
|
6.5
| ||
Week 12
|
3
|
Your Event
|
Training and running Tips for your first 5km Run
1. Download an app on your smart phone that will tracks your runs. I recommend Nike+.
I also use Garmin (for all), Strava (cycling) or Mapmyrun. Add me to the one you use so I can see your progress and times.
3. Save your energy for the end of the run.
3. Warm up.
4. Cool Down and Stretch.
4. Postural exercises after every run.
5. Don't eat.
6. Drink lots of water.
7. Do not run every day.
8. Get a friend.
2. Smile and keep a regular breathing pattern.
With all exercise you should have a smooth regular breathing pattern. Ensure you fill and empty your lungs fully with each breath. Each breath should be over the same amount of steps. I take one breath in over 2 steps and one breath out over 2 steps. Some use 3 or 4.
3. Save your energy for the end of the run.
Take the run very slow, you should be able to chat comfortably on your run. This is your aerobic zone. I will write a blog on aerobic zones soon.
3. Warm up.
For your first 500 meters, walk then slowly increase to a jog. Gradually increasing your heart rate and warming up your muscles, this will decrease the chance of injury and increase recovery time. I will publish a video soon on a more detailed warm up
4. Cool Down and Stretch.
Slow down gradually over your last 500 meters to bring your heart rate down gradually. Then spend 15 minutes stretching. Improving your range of motion will prevent injury and improve posture. This is as important as the running. As you increase the run distance the chance of injury is greater due to repetitive strain on your body. A good cool down and stretch will reduce the chance of injury and make you fitter. Fitness is not just how fast you can run, its also posture, range of motion, balance and many other things.
4. Postural exercises after every run.
Nobody has perfect posture. Maybe one of your legs is stronger than the other, you might have tight hips, weak ankles, a twist in the spine. Whatever it is, the sooner you are made aware of these and are given an exercise program to balance these out, the better. This will prevent or get rid of knee and back pain which are the two most common pains runners get. A physio or good personal trainer can help you identify these.
5. Don't eat.
Run on an empty stomach. This is because you are training your body to burn fat to create energy and if you eat you will not burn fat but use the fuel from the food. More on energy systems soon.
6. Drink lots of water.
Drink more water than usual the day before and during the day of your run. Electrolytes are great to have just before the run. These replace the salt that you will lose from sweating as well as increase water absorption. I will add a blog on how to make your own electrolytes soon.
7. Do not run every day.
And don't run two days in a row. Your body is new to it. Run twice a week and on the other days do either Yoga, Pilates, go for a swim, cycle or spend the time making nutritious food. Do not run if you have knee pain, see a physio on contact me for advise.
8. Get a friend.
Convice a friend to do the event with you and train together. You will have more motivation to train if you have made a time to do it, and you can work towards something together.
