Train for a 5k

Train for a 5k

Wednesday - Saturday, Oct 31

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About the Event

Want to run your first 5K? Follow this beginner's 5K training plan to help prepare yourself for your first race in just six weeks! GET PREPARED A basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks Here is the running plan : This plan is pretty basic and assumes that you don't run at all yet. It has been designed to get you round your first 3.1 mile race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan here : Is it normal to feel pain during running? Some discomfort is normal when you start training, but real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably injured. Stop running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP. On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks. I'm injured, should I skip a week? Don't just run through an injury. Stop, take some time out and see how the body reacts. It's ok to miss a couple of days of the plan, but if you miss more than one complete week, it's best to go back and repeat the previous week's training. I don't feel like I'm improving or getting any faster? Don't despair - it takes time to improve as a runner. Each run will be gradually building your strength and fitness, but it might not be till the 5K race in week six that you really see the results of your training. I don't feel very motivated right now with no parkruns or races to sign up to, how should I plan my race? You are definitely not alone. Hopefully, in the next six weeks you might find some smaller local races or park runs might be reorganized, but it's probably best to plan for your own race. Make sure you plan a route where you can run continuously without stopping to cross the road if possible, wear a running watch to record the run and even persuade some friends to be waiting at the finish line. You could even sign up to a virtual race to get that precious finishers medal! Content source : Runner’s World