Running could be as simple as putting one foot in front of another. But 5k training program is no child’s play. You would need to put in some serious effort and commitment in order to be a part of success in this. It is a process that demands careful planning and execution of those plans on the field months in advance of the D day. Some helpful tips for 5K speed training are as follows. You would need to run on a regular basis in order to build up the stamina.
A good base range for this would be your ability to run for about 35 to 40 minutes nonstop. Once you have this routine established then you may transition to interval training. Remember not to over exert yourself. A good rule of thumb always is to go at a slower pace and gradually build up your exercise routine. You can decide what kind of schedule might work well for you depending on how long you have to get ready for an event. Interval training helps with speed training as well as stamina build up. Repeat runs are another good training strategy.
This means running for half a mile or 800s. You can start with a small number of repetitions and then can gradually add more. Also, remember to mix the routines up to ensure a balanced work out for the body. Repeating the same pattern day after day is not really the best strategy to follow.
Along with a regular well thought of exercise routine comes the aspect of healthy eating and drinking habits. You must take care of your diet. Eat a healthy balance diet to ensure proper physical health. Drink plenty of fluids to hydrate your body.
Intense physical activity results in excessive sweating and loss of body fluids. You must drink plenty of fluids to replenish the system and to have enough for the muscles to heal themselves. Also, your body needs to rest. Remember to take regular breaks as well as sleep well to rejuvenate your system.
The 5k Training Program Schedule
This schedule is a basic break down of 5K exercise routine. You might find it easy or difficult to follow. If you are physically fit you may find it too easy, but if you are in the initial phase this may be a bit demanding. Feel free to tweak it to fit your needs. In the first week of training, go for three brisk walks of at least twenty minutes each. Always stretch before and after your walk. In the second and third week, plan on having three workout sessions per week.
You can walk for the first five minutes and then jog for another ten minutes. Jogging session should be followed by another five minute walk session. In the fourth and fifth week run for three times each week. The running sessions should be twenty minutes each. All these routines will help the legs get ready for the 5K running. The more stamina and endurance you build up prior to the 5k Training Program, the better your chances of success would be.