How To Actually 'Run' A 5k

Back already? Wow that was quick! Let's hope you are this quick at jogging ;-)
First of all let me install the mentality in you and give you a quick boost of confidence that you need in order to carry enough inspiration and motivation to find training for a 5k fairly easy. So let's begin...

So how long is 5 Kilometres you ask? It's around 3.1 miles. If you think it will help you thinking of it as just 3 small miles instead of FIVE kilometres then please do. If that's not you then don't worry. 5k is quite a distance I'm not going to lie. It's not something that you just randomly wake up one day and decide to run on a day off. It does require training. About 8-10 weeks worth to be precise, which is only 2 months and maybe a little more. It should take you around 25-30 minutes of constant jogging (at a steady pace) to complete on the day.

Let me talk about the feeling of running a 5k. I'm going to be real honest, the moment you sign up and the day of the race are the only exciting moments. Both are very different. When you sign up you know you have got a challenge to complete (this can be a good form of motivation) and when you finish the race you will feel an absolutely fantastic feeling. People that you don't know are cheering you on as you cross the finish line. You will feel that you have achieved something great. Personally just this alone is enough to make training 10 weeks worthwhile! But there is more...

Over the course of the 2 months you will feel happier, more confident, thinner, less stressed and will just have a general sense of well being, not to mention increased cardiovascular health, higher energy levels and quicker thinking. And don't forget, when you feel good, it shows!!! Now that really is a snowball effect! Participating in a 5k really is a gift that keeps on giving!

Taking small steps is the secret to accomplishing anything that involves endurance. The ultimate of ultimate endurance events is the Iron Man... A 2.4 mile (3.86km) swim, a 112 mile (180.25km) bike race and a marathon! (26.2 miles/42.195km) one after the other in that order with no break! It takes 17 HOURS of painful exhaustion!!! Now that really is a truly remarkable achievement! Anyone that completes an Iron Man event really is an absolute inspiration! It takes something phenomenal to achieve such greatness. But the reason I decided to bring this up is that ALL the people that have completed an Iron Man have been in your shoes at the very very start of their journeys! They all at one point had the same endurance as you! Just look at them now! But more importantly try looking at you in 2 months and visualize finishing that 5k, feel the happiness and feel the success! All Iron Man winners started step by step and that is literally the secret! In your first 2 weeks your body will be adjusting to your new routine. It is so important not to push it! The first few weeks of The Plan won't ask much of you. Don't feel like it is too easy, trust me it's designed to be that way. It's designed so your body can make all the little tweaks and adjustments it needs to do to your cardiovascular system before you can really 'give it some'! Having said that though other plans I have seen only recommend you walk for the first week, they don't even suggest you jog! Unless you are really unfit please jog, remember we are going to cross the line running at a pace! but most importantly still comfortable (in other words not look like you're about to die!). If you follow The Plan at the bottom of this page week by week you will be surprised to see how the transformation will occur. Before you know it you will be much fitter and actually feel like you will be able to run a 5k with ease!

Like I said before it's so important to never push yourself 100% in the early stages. You really need to give your body time to build up cardiovascular endurance after being inactive for so long (or at least not being a jogger before). So many people carry too much enthusiasm into the first week of training and end up getting really sore or injuring themselves. Their motivation fades during the time they take off to repair and then they end up depressed and give up. This is not a pretty sight but unfortunately it is a common sight. That is why you should really take breaks regularly and rest up well with a great diet in between. I understand that everybody is different, some people live very different lifestyles to others which is why I'm not going to put fixed days off in My Plan whilst many others do. Have a day off from jogging when you can, for people with extremely busy lives this will be easy to do as they may only be able to train every 2 days anyway. But for most people just take into account how you feel, how many days have you been training so far that week without a break and how confident are you of being ready on the day of your 5k? (that's if you have a deadline). But just remember take it very easy at first. It takes time for your body to adapt. By taking it easy in the first 2 weeks you won't injure yourself and you will start feeling happier and refreshed, it's a win win! Now let's get jogging!

Congratulations on getting this far! You obviously want to run a 5k in style. Let's go! Please remember not to exceed what this guide recommends. You are bound to be able to jog further than what is advised in Weeks 1 & 2. But they are not about who can jog the furthest, they are warm-up weeks. Designed to get your body prepared for the other 8 weeks and maybe an Iron Man one day ;-)

P.S. All these instructions are for training on a flat surface. If you live in an uneven area then please reduce the times by a few minutes. But please try to train on the flattest landscape possible (it's so much harder uphill and can damage your joints if you jog excessively downhill).

= = Week 1 = =

Slow jog for 2 mins (At anytime if you find yourself unable to jog then finish the duration with walking instead)

Stop and relax for 2 mins

Slow jog again for a further 2 mins

Repeat 3-5 times (So 3-5 x 2 minute jogs and then call it a day)

Aim to do this 4-5 days this week

= = Week 2 = =

Slow jog for 5 mins

Stop and relax for 5 mins

Slow jog again for 5 mins

Repeat 3-5 times

Aim to do this 3-4 days this week

= = Week 3 = =

Slow jog for 7 mins

Stop and relax for 7 mins

Slow jog again for 7 mins

Repeat 3-5 times

Aim to do this 5 days this week but please make sure you have a day off as close to the middle as possible

= = Week 4 = =

Slow jog for 10 mins

Rest for 7 mins

Repeat 2 times

Aim to do this 4-5 days this week

= = Week 5 = =

Slow jog for 10 mins

Rest for 7 mins

Repeat 3-4 times

Aim to do this at least 4-5 days this week

= = Week 6 = =

Medium paced jog for 10 mins

Rest for 7 mins

Repeat 3-4 times

Aim to do this 4-5 days this week

= = Week 7 = =

Medium paced jog for 15 minutes

Rest for 10 minutes

Repeat 2 times

Aim to do this 4 times this week

= = Week 8 = =

Now that you are fitter by this stage I would like you to choose what pace you want to run the 5k in. This will be your pace from now on. Go for a 5 min jog and vary your pace, try different speeds until you have found one that you are happy with. Week 8 will see you jog in this pace just 20 mins a day and 4 days this week.

= = Week 9 = =

We are approaching the end. If you are still following this plan then congratulations. Jog 25 mins in your pace once a day, 4 or 5 days this week (depending on how it feels for you)

= = Week 10 = =

This is the final week! Wow times gone quick hasn't it? Jog for 30 mins in your pace once a day, 4-5 days this week. Continue repeating this stage if you haven't got your 5k coming up soon. If you are doing a 5k within the next few days then rest for 1 day before your 5k. I wish you all a very successful 5k. It's been a pleasure writing this and I hope you have enjoyed reading. Please 'Like' this page on Facebook if you have enjoyed reading it. All the best, Ritchie Piper (www.twitter.com/RitchiePiper)