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5K Training Schedule Are you ready to run that first 5k race, but are not sure how to start preparing for a road race?
Running a road race is a great experience, even for novice runners. It is a chance to interact with other runners, to add a little competitive edge to your training, and to have some fun. Try this 5k training schedule, which is perfect for beginners who have covered a few miles in those running shoes, but who have never ventured into an actual race before.
With five weeks of training, you will be ready to not only finish those 3.1 miles, but also keep a good pace and maybe even surprise yourself with your time. The First Two Weeks With any training regimen you have to start at the beginning, which is always the toughest part. On the first week, devote three days to long, slow distance runs.
If you have never run more than one to three miles before, start with three miles the first run.
Make the next run four miles, and the third distance run for the week should be five miles long. Run at a slow, even pace. If you are comfortable with three mile runs, then make these distance runs between five and seven miles.
In between the distance runs do one short run at a moderate pace, two days of cross-training, such as biking, swimming, or going to an aerobics class, and add one day of rest. The following week continue with the three long, slow distance runs, increasing by ten minutes or one mile for each run. Do one short run, one day of cross-training, and take two days off. The Third and Fourth Weeks Now it is time to increase your speed and strength.
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Found At: (5k training schedule) http://marathonsandrunningevents.com/5k-training-schedule/