What is the best way to train for a 5k for a beginner?
If you are a beginner and someone who has never run before, the best way to get started is to use the run-walk method introduced by the great Olympian: Jeff Galloway. The 5k run-walk method is the most popular method for a beginner to successfully train for a 5k.
5K RUN: 7-Week Training Schedule for Beginners
By Mayo Clinic staff
- Are you thinking about participating in a 5K (kilometer) run? Preparing for a race is a great way to add challenge to your fitness routine.
- A 5K run is 3.1 miles. To prepare for the run, consider using this 7-week training schedule, created by Olympian Jeff Galloway. If you prefer a slower pace, substitute walking for running. On days in which you choose between resting and walking, the length of the walk is up to you.
7-WEEK TRAINING SCHEDULE
WEEK 1:
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 3 miles (4.8 km)
SUN: Rest/walk
WEEK 2:
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 3.5 miles (5.6 km)
SUN: Rest/walk
WEEK 3:
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 2 miles (3.2 km) with Magic Mile*
SUN: Rest/ walk
WEEK 4:
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 4 miles (6.4 km)
SUN: Rest/walk
WEEK 5
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 2 miles (3.2 km) with Magic Mile*
SUN: Rest/walk
WEEK 6
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: Run/walk 4.5 miles (7.2 km)
SUN: Rest/walk
WEEK 7
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
MON: Run/walk 30 minutes
TUES: Walk 30 minutes
WED: Run/walk 30 minutes
THURS: Walk 30 minutes
FRI: Rest
SAT: 5K run
SUN: Rest/ walk
CREDIT: Galloway, J. Jeff Galloway's 5K/10K Running. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.
*
The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual ~ then run or walk one mile (1,600 meters) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual — then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time
Information/excerpts found in this post are from the following websites:
- http://www.mayoclinic.com/health/5k-run/SM00061
- http://www.half-marathon-running.com/5K-training.html
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