Things You'll Need:
- good running shoes
- comfortable clothes
- good diet
- hydration a.k.a h20
- patience
- DETERMINATION
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Step 1
First things first; the shoes. One of the most important parts in running are the shoes that you are going to wear. You might want to research on what kind of shoes you would like. But I think the best way is for you to go to a sports store or a running store and ask the employees their recommendations. You need good, solid running shoes. You don't have have to spend more than $100 on a pair if you're just beginning the sport, but expect to spend at least $50-85. They are worth it!
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Step 2
Apparel: Depending on the weather, you would have a wide range of options from shorts, pants, sports bras, shirts, etc. Do not wear cotton shirts as this will absorb sweat and more heat and wear you down. For women, a good sports bra is required.
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Step 3
Monday: Week1: You either walk or cross train (swimming, biking, roller blading, etc.) for 20 minutes. Week2: same as week 1. Week3: Walk/Cross train for 30 minutes. Week4: same as week 3. Week5: same as week 3 and 4.
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Step 4
Tuesday: Week1: Run 10min. Week2: Run 15 in. Week3: Run 20min. Week4: Run 25min. Week5: Run 30mins.
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Step 5
Wednesday: same as Monday schedule in all five weeks.
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Step 6
Thursday: Week1: Run 15mins. Week2: Run 20mins. Week3: Run 25mins. Week4: Run 30mins. Week 5: Run 35mins.
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Step 7
Friday: same as Monday and Wednesday schedules in all five weeks.
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Step 8
Saturday: REST. It is important to rest your bones and your muscles to better prepare for you for a more efficient training.
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Step 9
Sunday: Week1: Run 2 miles. Week2: Run 2.5 miles. Week3: Run 3.0 miles. Week 4: Run 3.5 miles. Week 5: Congratulations, you've made it to your 5-K RACE!!!
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Step 10
Follow the schedule and you will build up your stamina and your endurance, making you capable of running a 5k marathon. Don't forget to keep a balanced diet (especially with carbs, proteins, and some fat) and don't forget to drink your water! Try to load up with water 2 hours before you run to prevent stomach cramps. Remember, you don't have to follow this exactly. Make changes here and there according to your level. Good luck!
Goodluck!
