by: Hal Higdon
Article
from Runner’s World Online.
The most popular racing distance is the 5-K: 5,000 meters, just over three
miles. "Thirty-nine percent of all the events we receive results for are 5-K
races," says Linda Honikman of the USTAF Road Running Information Center.
For most beginners, the 5-K is their first race distance, their first race
T-shirt. But experienced runners like the event too, because 5-Ks are fun to
run and easy to race.
If you are a beginner, you can be standing at the starting line of your first
5-K after only a few months training. Here's one plan that can help get you
started:
5-K Training Plan for Novices:
Once you've run your first 5-K, there's no reason why you can't continue to
compete at this race distance. If you're not used to running hard, your muscles
may be sore for one to three days after the race. That's normal. World-class
runners suffer sore muscles too when they push themselves to the limit.
Allow yourself some time to recover, either by taking a few days off or running
easy on those days, then get back into your training program. Here is a
six-week training program to get you ready for your next 5-K. Run at whatever
pace you feel comfortable most days of the week. If you're feeling good during
your Tuesday or Thursday runs, pick up the pace in the middle of the workout.
On the weekends, one day run for a longer period of time (distance doesn't
matter), and do some cross-training (biking, swimming, walking or another
sport) the other day. Two days of the week are for rest.
|
Week
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
SUN
|
|
1
|
rest
|
2 mi
|
rest or easy run
|
2 mi
|
rest
|
cross train
|
30 min
|
|
2
|
rest
|
2 mi
|
rest or easy run
|
2 mi
|
rest
|
cross train
|
35 min
|
|
3
|
rest
|
2.5 mi
|
rest or easy run
|
2.5 mi
|
rest
|
cross train
|
40 min
|
|
4
|
rest
|
2.5 mi
|
rest or easy run
|
2.5 mi
|
rest
|
cross train
|
45 min
|
|
5
|
rest
|
3 mi
|
rest or easy run
|
3 mi
|
rest
|
cross train
|
45 min
|
|
6
|
rest
|
3 mi
|
rest or easy run
|
3 mi
|
rest or easy run
|
rest
|
5-K Race
|
To continue racing at 5-K distances, simply repeat your training for the fourth
and fifth weeks, making sure to get a day or two rest before your next race.
Or, you may want to move up in distance and try The 10-K.
Reviewed by: Amy Fletcher, M.S., ACSM-certified, CSCS. Fitness Specialist,
Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified Health Education Specialist),
Health Iowa Coordinator
February 11, 2005