How to Run Your First 5K

The beauty of the 5K is whether it’s your first 5K or your hundredth 5K there is always a way to feel accomplished. Let’s assume you are a beginner and this is one of your first races. Huge Congrats to you! Setting a goal is the first step to accomplishing a goal. This article will get you from your starting line to the finish line with a smile on your face in just a few short weeks.
Set Up For Success
Before you amaze your friends and family with your determination and drive to be a better you, set yourself up for success. Make sure you have a water bottle you can take with you when you exercise. Shoes are the most important thing, but don’t have to cost you an arm and a leg. A basic running shoe works just fine unless you have special concerns with your feet. Finally be sure you have a place to train that is accessible and safe. Walking and running are free and can be done in your neighborhood, a park, trails, or a school track.
Weeks 1 & 2
Look at your calendar and make an appointment with yourself for 3 days next week that you will start your training program. Keep that appointment for the next 2 weeks. On those days start alternating walking and running for 30 minutes each time. Start from where your fitness level is. That might be 1 minute run/3 minute walk, or 2 minute run/2 minute walk.
Weeks 3 & 4
During the next 2 weeks you are going to choose to either add a fourth day or increase your time to 40 minutes. Either way you are committed to 120 minutes of exercise each week. Make the choice that will enable you to adhere to the program and support your goal of finishing a 5K. Continue your walk/run interval but start to decrease the amount of time you walk.
Weeks 5 & 6
Continue to log 120 minutes per week focusing on increasing your run time and decreasing your walk time. The goal is to be able to finish your 30 or 40 minute workout with energy to spare!
Fun Finders
Everything is more fun with friends. Find a friend to do this with you. Birds of a feather stick to together, so surround yourself with the people who support your endeavors. Or pick a 5k to do while on a trip or vacation. It’s a great way to stay in shape while away from home and you get to experience something new in that city or town (and you usually get a t-shirt and you were going to buy one anyone on vacation). Lastly, be bold, be beautiful, be amazing, be glorious – You got this, now go rock it!