Run Your First 5k

Run Your First 5k

First 5k

Want to start running, but having trouble keeping pace? This is common for many people. We tend to run too hard and fast when we begin and it kills the momentum we have for running. Running is hard and fun. Running comes as naturally to us as eating and drinking, but how can we improve our running?

Get Ready

Let’s talk about why you want to run first. It could be from wanting to run for a cause, or for just being able to travel faster and farther with just our legs. Your reasoning could be to lose weight or improve conditioning. No matter the reason you’re embarking on a journey that will change your life.

Get Set

First we need the proper equipment. Dress appropriately for the weather. In the winter time wear some layers even if you know that you’ll get too hot, starting cold will keep you cold and it is terrible on your joints. In the summer time dress in loose clothing to allow your body to have some airflow. Drink plenty of water and always stretch before and after. Stretch each muscle for 8 seconds before you run, and 30 seconds after you run. Make sure you have food available to you, so you can rebalance your carbs and sugars. Wear comfortable running shoes and be mindful of shin splints.

Go!

Your check list is complete and you’re out the door. Your plan for the day? Hit 3 miles without stopping, but after your 200 meter euphoric sprint, you feel yourself getting tired. Your motivation and enthusiasm was so big your body couldn’t keep up. That’s a good thing. Below I’ll have an easy to follow 3 day a week running program that will get you in tip top running shape as well as a more in depth form that will really challenge your cardio capacity and have your running like a champ.

Week One

Day One

6 Rounds

Run quarter a mile

Walk a quarter mile

Day Two

7 Rounds

100 meter sprints

Day Three

5 Rounds

Half mile run

Quarter mile walk

Week Two

Day One

6 Rounds

Half mile run

Half mile walk

Day Two

5 Rounds

200 M Sprints

Day Three:

4 Rounds

0.75 mile run

Quarter mile walk

Week Three

Day One

5 Rounds

Half mile run

Quarter mile walk

Day Two

6 Rounds

100 M sprints

Day Three

2 Rounds

1 mile Run

Half mile walk

Week Four

Day One

1 Round

1.25 mile run

0.75 mile walk

1 mile Run

Day Two

1 Round

1.50 mile run

Half mile walk

1.25 mile run

Day Three

2 Rounds

1.5 mile run

Quarter mile walk

1.5 mile run

Week 5

Retest your 5K time.

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