5K Training Schedule for Athletes
So what is keeping you from that first 5k race? This eight week plan is broken down into daily training, ensuring you will be ready for race day.
Are you having trouble deciding if 5k's is right for you? It's a great first race to get you exposed to the whole experience, and it can be great training to remind you of race daylogistics. You will find the experience of your first 5k unlike anything you've ever experienced. Have a blast on the run, meet some friendly faces, and impress yourself when you cross the finish line.
If you are in search of a 5k in your hometown, do not worry. They are readily available, and put on by a number of organizations. Check online or with your local running shop for details. For those runners who are just beginning their first race experience, start training for your 5k. The energy and camaraderie will be unmatched.
It's an easy way to get started with racing, and learn what to expect during races before you move on to the next stage of 10k's. Before you realize it, you will see yourself as an accomplished runner, looking for the next race in your area. It is not uncommon to lack the motivation necessary to register for that 5k. If you have hesitations, make a vow to yourself to take on this challenge. Sign your registration check and start your 5k running training program this week.
5k's also offers numerous benefits to the experienced runner. Do you need a little change in your marathon training plan? Work a 5k into your weekend run to spice things up.
Personally, I always incorporate a few 5k and 10k events into my training for longer distances like half marathons. Treat your training as a mid-term exam. Track your progress and monitor how you are feeling. It is a good idea to keep a training log to monitor your status.
The eight week 5k training program is ideal for those who made progress in their training. You should be able to run for prolonged stretches. If you are not able to run for at least 10 minutes without stopping, start with a beginning training program to build your endurance. These programs will provide the foundation for you first 5k race.
Are you able to run for 10 minutes straight, and still are unsure? Just do it. Push away the excuses and take on this challenge. You will surprise yourself! Start immediately on this 5k training schedule.
Don't worry about your pace. Some days of training will feel better than others. What is important is that you finish you distance, and do not skip days of training. With each week of training, you will increase your strength and confidence. Soon enough you will be ready for that 5k.
5k Training Schedule
Week 1 (the following distances are in miles, XT = cross training)
Sun - rest; Mon -1, Tues- XT, Wed -1, Thurs - rest, Fri -1, Sat - 1, TOT - 4
Sun - rest; Mon -1, Tues- XT, Wed -1, Thurs - rest, Fri -1, Sat - 1.5, TOT - 4.5
Sun - rest; Mon -1.5, Tues- XT, Wed -1.5, Thurs - rest, Fri -1, Sat - 1.5, TOT - 5.5
Sun - rest; Mon -1.5, Tues- XT, Wed -1.5, Thurs - rest, Fri -1, Sat - 2, TOT - 6
Sun - rest; Mon -1.5, Tues- XT, Wed -1.5, Thurs - rest, Fri -1.5, Sat - 2.5, TOT - 7
Sun - rest; Mon -2, Tues- XT, Wed -1.5, Thurs - rest, Fri -1.5, Sat - 3, TOT - 8
Sun - rest; Mon -2, Tues- XT, Wed -1, Thurs - rest, Fri -1, Sat - 2, TOT - 6
Sun - rest; Mon -rest, Tues- XT, Wed -rest, Thurs - rest, Fri -rest, Sat - RACE DAY, TOT - 5k BRAVO!
The most important factor of this 5k training program is that you are consistent with your training. If you get out there everyday and do your work, you will successfully accomplish your first 5k race.