How to Train to Run a 5k Race in Four Weeks

A 5k is a great race length for anyone who wants to get in better shape and needs an attainable goal. A 5k is 3.1 miles, which a beginner runner can run in less than 30 minutes with minimal preparation. Training for a 5k is a great way to jumpstart a new fitness routine, lose a few pounds, and feel better mentally and physically. Sign up for a race and start training today!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• running shoes
• training log

1. Sign up to run a 5k race in your area. Once you are registered and locked-in, you are more likely to stick to your new training regimen. Choose a 5k that is at least 4 weeks away, so you have adequate time to prepare for the race.

2. 111 WEEK ONE 111
   
   Start your training by walking. Walk at least 30 minutes, four times each week. Train when it is most convenient for you. You can walk first thing in the morning, during your lunch break, or in the evening. Record your accomplishment on a calendar each day after you train. Write down how many minutes you walked or ran, as well as the distance you covered.

3. 222 WEEK TWO 222
   
   During week two you will do interval training on any four days of the week that you choose. On day one and day three, run for two minutes, and then walk briskly for two minutes. Repeat this process for 30 minutes. On day two and day four, run for 6 minutes, walk briskly for two minutes, and repeat for a total of 32 minutes. Always stretch for 5 minutes prior to your run, and then again after your run to reduce muscle soreness and chance of injury.

4. 333 WEEK THREE 333
   
   Increase the amount of time you spend running during week three. On days one and three, run for 10 minutes, walk briskly for two minutes, and repeat for a total of 36 minutes. On days two and four run for 15 minutes, walk briskly for two minutes, and repeat for a total of 34 minutes. Drink plenty of water each, so you stay hydrated.

5. 444 WEEK FOUR 444
   
   Week four will be the week that you increase the intensity of your training. On day one, run for 25 minutes. On day two and day four, run for 30 minutes. Day three will be your long distance day, and you will run for 35 minutes. After completing four focused weeks of training you should be ready to run a 5k race. Just remember: Whether you believe you can or you can’t, you’re right!

Resources

• P90X Extreme Home Fitness with Tony Horton - Set of 13 DVDs, Calendar, Fitness Guide, Nutrition Guide, & Workout Log
• Timex Unisex Black Ironman Sleek iControl Resin Strap Watch #T5K047
• eHow Health & Fitness Guide

[ansu101]

on 6/9/2009 Thank you for this info! One day, I'll do it the right way:)))