How to train for your first race

AP Photo/Disney, Matt Stroshane 

Training for your first race can be a huge challenge especially if you do not know what race to run or do not have a training plan.  If you have never run a race, its a good idea to start with a short distance for the first few races and then move up to the longer distances over time.  It will also be critical to choose a training program that starts off easy, provides a good variety of workouts, and guides you to a strong finish.

Choosing your first race

Your first race doesn't have to be a marathon (26.2 miles). In fact for new runners its best to start off with a short distance such as a 5k (3.13 miles) or 10k (6.25 miles) to avoid being overwhelmed.  After running a few 5k or 10k races, you can gradually move up to 15k races, half marathons and/or marathons.  There are quite a few short distance races around the country. RunnersWorld.com provides an excellent tool for locating races you can run almost anywhere.

Choosing a training plan

You don't need a personal coach to create a training plan for your first race. There are several online sources that provide FREE training plans that will work well for the new or experienced runner:

1. The RunnerWorld.com SmartCoach tool will create a 2-16 week plan based on your profile. Once you provide a time for a run that's at least 400 meters, SmartCoach will create a plan tailored made for you.
2. Hal Hidgon, world famous runner and author, has a ton of 12-week plans that require no editing. On Hidgon's web site you can find many training plans for short and long distances. If you are new to running, the NOVICE plans are highly recommended. 
3. Jeff Galloway, world famous runner and author, has several training plans you can follow based on your running history. If you are new to running or have a difficult time running, it is highly recommended you use Galloway's plan for Runners and Walkers.
4. Cool Running has a very popular training program called Couch-to-5k.  This program was designed for people who find it difficult to run but would like to try the sport. The Couch-to-5k starts off with walking and jogging exercises and gradually moves up to 3 mile jogs.