Nearly sixty million people participate in running across the globe each year.
Are you ready to join them?
Short and satisfying, 5ks are the perfect road race for beginners. Each year there are over 15,000 5k races held in all capacities across the country. Themes range from city explorations to hot chocolate runs and everything in between. There is a 5k race for everyone, even if you’re just beginning. But before you’re ready to pound the pavement, you must know the basics.
Back to Basics
A 5k measures 3.1 miles in distance and preparation varies based on time, frequency and skill level. For beginners, a six-week running plan paved by Runner’s World should do the trick. This nifty plan was designed for beginners to make it safely through their first race with a few short walking breaks if needed.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Run 1 min
Walk 1 min Repeat x10 |
Rest
|
Run 2 mins
Walk 4 mins Repeat x 5 |
Rest
|
Rest
|
Run 2 mins Walk 4 mins
Repeat x 3 |
| 2 | Rest
|
Run 3 mins
Walk 3 mins Repeat x 4 |
Rest
|
Run 3 mins
Walk 3 mins Repeat x 4 |
Rest
|
Rest
|
Run 5 mins
Walk 3 mins Repeat x 3 |
| 3 | Rest
|
Run 7 mins
Walk 2 mins Repeat x 3 |
Rest
|
Run 8 mins
Walk 2 mins Repeat x 3 |
Rest
|
Rest
|
Run 8 mins
Walk 2 mins Repeat x 3 |
| 4 | Rest
|
Run 8 mins
Walk 2 mins Repeat x 3 |
Rest
|
Run 10 mins | Rest
|
Rest
|
Run 8 mins
Walk 2 mins Repeat x3 |
| 5 | Rest
|
Run 9 mins
Walk 1 min Repeat x 3 |
Rest
|
Run 12 mins
Walk 2 mins Repeat x2 Run 5 mins |
Rest
|
Rest
|
Run 8 mins
Walk 2 mins Repeat x3 |
| 6 | Rest
|
Run 15 mins
Walk 1 min Repeat x 2 |
Rest
|
Run 8 mins
Walk 2 mins Repeat x 3 |
Rest
|
Rest
|
5K Race! |
For typical training guides, beginners should expect to run at least three days a week. To ensure you are conditioning your entire body for race day, you may want to incorporate cross-training one to two days each week. These plans are designed to be flexible and rearranged to work best for you. Before you start your run, consider a five-minute warm up with a light jog and some stretches. This will decrease the chance of injury, get some movement in your muscles and condition your body for a longer run. At the conclusion of your run, repeat this process to cool your body down.
When you are just starting out, it is normal to experience mild discomfort in your legs or feet. You know your body better than anyone and while a challenge is good from time to time, immense pain can cause a serious injury. A good rule of thumb is if your pain causes a limp or changes to your running form, you should stop running immediately and take a few days off until pain subsides.
The right pair of shoes can make all the difference. And though there is not a universal perfect shoe for runners, there are many factors that go into picking a shoe that’s right for you. When searching for the perfect fit, look for light weight, high support and a comfortable fit. Different brands and styles are best for different types of runs. See what the experts say are the best type of shoes for the trails, the road and race day.
A Guide to Race Day
With thousands of 5k races hosted around the country each year, it may be a challenge to choose one to participate in. Before you decide to sign up, there are many things to consider. Many races have fun themes that may require dressing. While this is fun for some, it can be overwhelming for others. Deciding your preferred race day attire can narrow down the choices significantly. One of the great things about 5k races is they are conveniently held across the globe. Whether you choose to stay close to home, explore a nearby city or find a race in a new location, the sky's the limit for 5k race destinations.
A common question before race day is how long a 5k should take. For beginners, there isn’t a universal target pace to hit. The focus for training and race day runs is to run at a pace that is comfortable and conversational. In doing so, a runner should be able to speak in complete sentences successfully while moving. If this becomes a challenge, slow your pace, or take a moving break.
For runners of any skill level, eating nutrient-dense foods will properly fuel your runs and avoid stomach discomfort. On race day, consume a 200 to 300 calorie meal a couple hours before the race. The calories should stem mostly from unprocessed carbs and be light enough that it won’t hold you back. While there is no guide to the perfect pre-race meal, a great option is a bagel, side of fruit and electrolyte-packed sports drink. Experts at Runner’s World suggest a variety of tips and tricks to stay fueled on race day.
At the end of your first race, you may wonder how to improve your time in future races. Cross training is one of the best ways to prepare for future races. Cross training comprises a mix of easy runs, long runs, speed workouts and hill drills. By incorporating mixed pace runs into your training routine, you will be best prepared to run at different speeds and terrains on race day. When the race begins, you may feel pressured to run at high speeds to keep up with the runners around you. However, one of the best ways to ensure success on race day is to settle into your goal pace right away. If this pace seems too slow or you hope to have a photo finish, you will have the energy to pick it up near the end.
So now you know the steps to success to be road race ready. Be patient with yourself and be diligent with your training. See you out on the course!