Preparing to Run Your First 5K
Guest Article by Ronnie Kay
Preparing to run a 5k can
give you a
great sense of
Not only will you lose weight and get fit, you can
join a running group and compete in races frequently.
Many races take
place on a regular basis pretty much everywhere around the globe.
The most common beginners'
race is the
5 kilometer run.
you have been running
for a while, you may feel that you are ready to run in your
Completing the race will be will be another accomplishment
to your list, and of course, a moment of pride.
though the 5k is
considered to be a beginners' race, training well is very important.
It’s not the same as going out and jogging for fitness.
You must be
prepared if your goal is to successfully complete the race.
Is Running in a Race Different from
answer is yes. When
you go out to run or jog for fitness, you are either by yourself, or
with a supportive group of friends. There is no one there competing
goal you set for your workout is entirely for yourself,
and if you don’t achieve it, there are usually no major feelings of
When you are out on a race and preparing to run a 5k, you have
a lot more stress to
will be hundreds or more of other runners, maybe
even crowds cheering on their favorite runners. Some people find the
competition energizing, while other feel intimidated.
know yet which of these groups you belong to, you are sure to find
out on your first race.
Ever Heard of Athletic Mental Preparation?
athletic mental training
is one of the most effective
performance-enhancement methods for sports.
As part of preparing to run the 5k, you should get
in the habit of imagining yourself running in the race.
When you are
out running or jogging for fitness, visualize the others racing with
you, the crowds, and the atmosphere.
more detailed your
visualization will be the better. Try to incorporate as many senses
as you can - see in your mind's eye the race, hear it, and even try to
If you stay focused and practice mental training as often
as you can, completing the race will become much easier.
accustomed to the presence of others watching you (even if only in
your imagination) the anxiety of race day will be relieved.
– it is your
race, no one else matters. Don’t lose sleep over who comes in first
and who comes in last.
Stick through the race and complete it, and
you will feel successful. Compete only against yourself.
Training Schedule-5K Race
is a 5 week program
that will help you in preparing to run your first 5k race.
that some people may
take more than 5 weeks to prepare for the race. If you feel that you
are unable to keep pace with this program, spread it over a larger
5 kilometers= 3.107
miles, which means a little more than 3 miles.
running for 30 minutes and walking for 30 minutes. Rest (no
training): Friday + Sunday. On Saturday, try to run 2 miles or more.
walking for 30 minutes and running for 30 minutes. Rest (no
training): Friday + Sunday. On Saturday, try to run 3 miles or more.
Run for 30
minutes every day, except for Friday and Sunday (rest days). On
Saturday, try to run at least 5 miles. Walk only if necessary.
Alternate days running for 45 minutes and walking for 45 minutes.
Rest (no training): Friday + Sunday. On Saturday, try to run a bit
more than 3 miles.
Rest: Monday +
Wednesday + Friday. Run at least 4 miles on Tuesday and Thursday, to
adjust mentally and physically to the fact that you can run more than
5k (remember: 5 kilometers= 3.107 miles).
Rest for one day before the
the training and preparing to run the 5k, try
to pay attention to your energy levels as a function of what and when
you eat. For example:
eating a meal rich with carbs 3 hours before running give me energy or
make me feel heavy?
eating fruit 30 minutes before training fill me with energy?
sure to drink plenty
of water while you train, and especially on the day before the race.
from top athletes when preparing to run a 5k is to eat relatively large
amounts of carbs the day
before the race.
luck, and we'll be
happy to hear about your first race experience!
Author: Ronnie Kay is the author of the
beginners running audio program, Running to Fitness (R2F). She is a certified
fitness instructor and a personal trainer, and has been working in
the fitness field since 2001.
R2F is a one-stop-shop
program for running beginners, since it provides motivation,
guidance, technique tips, running music with encouraging messages, a
mental training session, and much more.
In addition to this advise on preparing to run, check out this article on walking
Biking for Exercise
Biking is another great way to get your workout in while being in the
great outdoors. Check out this article to see what you need to do to prepare for biking.
Use your running skills in an interval training workout. This type of
exercise combines aerobics with high intensity spurts like running.
Calories Burned During Exercise
When you exercise you are expending energy, or burning calories. Find
out how it's calculated with this article.