For most people their jump-off point to the world of marathons is a 5k running program. With proper training, let me tell you what an exciting world it can be. Much like many other sports, one must ensure that he has the basic set of skills to even attempt a discipline wherein it can be considered safe and well thought of. Nobody would step in a pool without ever having an idea on how to swim.
As a beginner, one must be aware of the coming local race at least 10 weeks ahead. This will provide enough time to execute a well balanced training. Most people falls into committing this mistake, this is overtraining. We have to consider that the body also has a learning curve. Jumping off a cliff without making sure that a rope is not secured can be called anything but bungee jumping.
The First three weeks
This is the phase wherein we ensure that we are up to the physical challenge our body will endure. One doesn’t even have to think about the hazards of the race itself; instead the focus should be about completing just the training. During these first few weeks, weight training, leg exercises, stretching routines needs to be learned. For this initial part of the 5k running program the runner is not thinking about pace or race results
The second trimester
We would focus on the fundamentals on 5k running program. Doing research through books would give us the knowledge of how to perfect this fine art of running. Surfing the internet for contents about the basic is obviously the most convenient way nowadays. The speed of knowledge online removes the hindrance of anyone to polish his technique. Throughout these weeks, one must perfect running as almost gliding. The focus would be to eliminate or minimize any impactful force with each step you take. Selecting a good pair of shoes also does its part. We are now trying to improve one’s efficiency. The less energy we spend with each step obviously adds up. This is also the time to practice the proper breathing. Some breathing tips are as follows: breathing from the diaphragm, incorporate breathing with the motion of running, complete exhale, using both nose and mouth for breathing. Not having a proper breathing to the body’s natural rhythm might cause dizziness for not having enough oxygen in the body.
1 week of rest
After the second trimester you should take a break. Take 1 week off, this is enough time for you to fully heal; given that you haven’t sustained any injuries. I hope not. Do not forget the fact that throughout this 5k running program you should limit yourself to just 3 days of running. Remember that rest is the time when your body actually gains the results you’re looking for. It is when your body reacts to your actions, thus it adds more muscle for the added workload; better flexibility for your strides; more tolerance to the lactic acids that builds up inside all to better endure the harsh training.
After the resting phase, one would need to just focus on increasing distance gradually. Following this 5k running program would minimize your risk to injuries that might further lead to your loss of passion to the sport.
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- How to train for a 10K
- Running race 10k
- 5k Training Program
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- 10k training plan
