How to Train to Run Your First 5K

The 5K (5 kilometers, or 3.1 miles) is the most popular running distance in the United States, and it's a good introduction to distance running.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Invest in a good pair of running shoes and comfortable running clothes.

2. Begin by walking. You'll want to convert 20 to 30 minutes of walking into 20 to 30 minutes of running.

3. Take 10 weeks. For each walk during the first week, intersperse three 1-minute segments of jogging or running to your program.

4. Add 3 minutes of running to the three segments during each week. One-minute segments become 2-minute segments the second week, become 3-minute segments the third week and so on. By the end of 10 weeks, you should be completing a 30- minute jog.

5. Aim for at least three training sessions per week. Rest on days in between sessions. Don't do them consecutively.

6. Aim to finish the race; don't aim for a specific time. Run as you would in your training sessions.

7. Run relaxed. Don't get pulled out into a sprint by the crowd.

Tips & Warnings

• Start at the doctor's office. Get a checkup and make sure you're fit to run.
• Warm up and cool down, including stretching, for every workout.
• Consider using a heart rate monitor.
• Train with a partner or a running group if possible.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 7/2/2006 Make sure you can run 3 miles before you decide to cut your time. You'll end up tired if you've been working on speed rather than distance. Keep practicing to get faster times. Good luck!

on 6/30/2006 Start your long distance run with a slow pace, then increase your speed through the run without slowing down or stopping until you complete your run.

on 3/30/2006 I have done many long distance races and the best way to start is to walk! This way you don't use up all of your energy! Run the first couple of kilometers, then jog the next, then run the last part!

on 3/29/2006 Run, if you can, at the same time each time you run, so it becomes part of your daily routine. I run while my son naps and then have a quick shower right after. And running 6 out of 7 days makes it part of pretty much every day, so if I don't run I really notice the change in my daily routine.

on 11/22/2005 If you have problems doing interval training, try running to a marker for yourself, then walking the rest of the way. Every run after that, try and break your marker. This will increase your running while bringing down your walking distance.