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How to plan and schedule training for a 5k race

By Edited May 7, 2016 0 0

Training for a race requires some planning and the creation of a schedule in order to properly prepare. Learn how to plan and schedule training for a 5k race.

Over the last ten years many people have turned to the 5k race as a great goal when trying to get back in shape as it is a good distance to cover for runners or walkers of any age. Depending on where a person is when they start training for a 5k they may require more or less ramp up time to get properly prepared. Training schedules are also affected by your goals. Many people who are trying to get in shape may set a goal of finishing the race without walking, while someone in decent shape may try to finish it in less than twenty five minutes.

The first step on your path to planning and scheduling training for a 5k is to determine what your intention is. What do you consider a victory? Is it winning the race? Finishing it under a certain amount of time? What is that time? Remember to set realistic goals for yourself otherwise you will lose motivation as the schedule progresses in your 5k training.

Whenever your goals are in place take this training platform and customize it for you based on where you are currently with your own level of fitness. The first week of your training will revolve around getting your body ready to run the race and to begin the process of awakening your muscles. You need to plan on having daily sessions to stretch your upper and lower muscles for twenty minutes and start out by walking one to two miles each day. This may seem very easy but you want to give your body time to adjust and ramp up to the distance. Warm up your body before you push it along during your 5k training schedule.

During the second week of your race training you should continue with your stretching sessions, but use them as warm up and cool down periods for three runs during the week. Each run should focus on time not distance. You want to be able to run for ten minutes without stopping. The third week would increment to fifteen minutes and then to twenty minutes for week four. Keep in mind we care about time, not distance. Just keep those legs moving for the duration and remember to stretch before and after each session.

After the four weeks your body has adjusted to running a distance and your muscles should be well stretched out. Week five you will begin to focus more on distance. Run 1 mile on Monday, 1 mile on Wednesday and then 1.5 miles on Friday.

Week six you will be running 1.5 on Monday and then go to 2 miles for Wednesday and Friday. Remember now your focus is the distance, not time. So if you need to walk some, walk, but before you complete the entire distance.

In week seven you should run 2 miles twice and on Friday run 2.5 miles. During week eight you should be able to reach 3.0 miles and be ready for your 5k. This plan and schedule to run a 5k will give your body time to ramp up and prepare for the race while not putting health or body at risk for injury.

During week eight it will be up to you to determine how much more training you need to reach your goals. If you want to run it faster, continue to run weekly to increase your times focusing on distance and time run to help increase your endurance.



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