Running will test your humanity. It is mentally challenging and physically exhausting, but the rewards are worth the effort. Running, you will burn about 100 calories per mile, which will help you obtain or maintain a healthy body weight. You will be less likely to suffer from high blood pressure, as running helps maintain elasticity of arteries. Running is also attributed to balancing body functions like sleep, eating, and relaxation.
A 5K race is equal to 3.1 miles. This is the “fast race” of the long distance world and the “long race” of the sprinting world. There are many training programs available from experts, but I will break down what you need to incorporate in your training to make and meet your goals.
Before starting a training routine, visit your doctor if you have any health concerns or prescription medications that may affect your training. If you are new to exercise, you should start your routine walking and build up to running. If you regularly exercise and are able to run 15 to 30 minutes, spend a couple weeks jogging at a comfortable pace for three to five miles a day to reintroduce your muscles to the sport. A slow transition into any workout routine will keep the risk of injury low.
Once you develop your base, set your goal race time and race date. Next, find a routine or develop a personalized one. Runner’s World’s Smart Coach and Active.com’s Free Training Log are reliable, helpful online tools. Free training programs, calculators, logs, and other tools can be found at these sites. If you prefer flexibility, create your own routine. From your race date, count backwards 90 days (12 weeks and 6 days). This will be your start day. Choose what days you will be able to run. This should be a minimum of four days and maximum of six days per week. Staying consistent with the distance you ran during your base training, decide how many miles you want to run per week. A typical training routine will be from 15 to 40 miles per week. Weeks one and two should be repetitions of your base training weeks. Then, gradually build your mileage in weeks 3 through 10 by one or two miles per week. Implement a long, slow distance day (LSD) every week and one or two speed work days per week. Speed workouts can be fartleks, bursts of speed implemented into distance training, or track workouts. Try doing 4 x 400 or 800 meter repeats at race pace for a challenging track routine. Weeks 11 and 12 should be taper weeks. Cut one or two miles on week 11 and two or three more on week 12. You should plan to be off or run only two miles at an easy pace the day before the race.
Remember to hydrate yourself throughout the day while you are in training. Also, you will be burning more calories, so it is normal to feel hungrier than usual. If you increase your calorie intake, it should be consistent with the number of extra calories you are burning.