GET UP. GET MOVING. TRAINING FOR YOUR FIRST 5K RACE

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Quentin Griffin
5 years ago
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1 GET UP. GET MOVING. TRAINING FOR YOUR FIRST 5K RACE

2 RUNNING PREP 5 SHOE-BUYING TIPS FOR RUNNERS Running in the wrong shoes can cause unnecessary aches and pains, and selecting the right running shoe is more personal than you might think. 4 APPS TO HELP YOU STAY ON TRACK It can be fun and motivating to track your progress throughout your training. By using your smartphone with any of the apps listed below you can track your speed, distance traveled, calories, and also your route. Visit a local running store to have your gait analyzed. It only takes a few minutes for an expert to recommend a shoe for you based on your foot type and biomechanics. Take a short run around the store before buying. You re going to be running in these shoes, not just standing. Make sure they re the right fit and feel before you leave the store. RUNKEEPER Use GPS to track pace, distance, total exercise time, and calories burned. Plus, take and tag pictures while you run, download and follow popular running routes, and measure your progress and workout history. (Free, in-app purchases) Choose which feel is right for you. Decide whether you like extra cushion, feeling connected with the road, or stability there s no wrong answer, it s a personal preference. Replace your shoes every miles. It might be months away, but don t forget! Replacing your old, worn-out shoes can help prevent injuries, aches, and pains. STRAVA RUNNING AND CYCLING Track your running speed, distance traveled, time and course taken with a little extra motivation competition. Get social and race against your friends, take on challenges, and check out the leader-board and achievements. (Free, in-app purchases) Make sure you have half to a full thumb s nail length from your big toe to the end of the shoe. You might even need to go up in size from your street shoe. Why? Running causes your feet to swell, so cramming your toes in can cause blisters. Contrary to popular belief, running doesn t have to be painful or time-consuming. And as one of the few exercises that requires little to no equipment, running is something you can pick up right away. That means you can start training for your next 5k today! RUNTASTIC MAPMYRUN Use GPS to track distance, speed, and distance in real-time. Then view your routes in Google Earth-style, make notes in the exercise diary, and use the configurable dashboard to view graphs of your stats and progress. (Free, in-app purchases) A fitness tracker that enables you to use the built-in GPS of your mobile device to track all of your fitness activities. (Free, in-app purchases)

3 TRAINING 101 FUEL WHEN IS THE BEST TIME TO RUN? The best time of day to run is the time of day that you ll actually do it. That being said, running in the morning may be the ideal time to run fast and burn fat. Here s why: Remember, it s important to fuel your body. About an hour before your run, try eating a simple snack with a combination of protein and carbohydrates like toast with peanut butter. HYDRATE After exercise, your body enters a state of excess post-exercise oxygen consumption, or EPOC. Your metabolism is soaring during EPOC, so you ll burn more calories throughout the day. Research shows your heart rate might be lower in the morning, which allows you to run at a higher intensity with lower perceived effort compared to times when your heart rate is higher. If your climate dictates your ability to run outside, don t let that impede your progress. Hit the gym and hop on the treadmill! RECOVER Make sure to hydrate often during your run to match your sweat rate about 4-6 gulps for every 20 minutes of exercise. TREADMILL VS. OUTDOOR RUNNING Whether you live in a restrictive climate or you simply enjoy watching TV while you run, the treadmill offers a great alternative to outdoor running. If you find yourself on a treadmill throughout your training, try these tips to spice it up. Set the treadmill to a 1% incline to more accurately reflect the energy costs and simulate outdoor running. Recover with a combination of protein and carbohydrates within 30 minutes of finishing your run. Try Greek yogurt with fruit or oatmeal with milk and almonds, and wash it down with 16 ounces of water. Mix up your workout by alternating walking and running. Try using the incline function to simulate rolling hills or a slow climb. Just remember you re racing outside. Try to get in as much outdoor running as possible so your race day routine doesn t feel foreign to you.

4 GET STARTED BEGINNING RUNNING 5K TRAINING PLAN DECODED You should ease into your 5K training plan gradually. In fact, the beginners program outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from a non-runner to a runner, getting you to begin running a 5K and on a regular basis in just two months. A 5K is 3.1 miles. We re here to help you achieve your goal of beginning to run your first 5K. START YOUR 5K TRAINING Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don t worry about how fast you re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. RUN FOR TIME OR RUN FOR DISTANCE There are two ways to follow this training program, to measure your runs by time or by distance. Either one works just as well. WARM-UP IS A MUST Before setting out, make sure to precede each training session with a five-minute warm-up walk or jog. Be sure to both before and after. Walk, jog, or run on Day 1, Day 3, and Day 5. Log the time it takes to complete each. Complete strength sessions on Day 2 and Day 4. These aren t mandatory, but highly recommended to balance your training and body. Circle whether you participate in a group training class or complete a solo workout. days are for sleeping, relaxing, fueling with healthy foods, and hydrating. Day 7 are active recovery days. Go for a leisurely walk or complete 30 minutes of ing during your favorite TV show or movie.

5 5K TRAINING SCHEDULE NOTES: DAY DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WEEK WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7 1 Then alternate 60 and 90 seconds of Then alternate 60 and 90 seconds of Then alternate 60 and 90 seconds of 2 Then alternate 90 and 60 seconds of Then alternate 90 and 60 seconds of Then alternate 90 and 60 seconds of Brisk 5 MIN. Brisk 5 MIN. Brisk 5 MIN. 3 2X THROUGH OF: Jog 200 yards Walk 200 yards Jog 400 yards Walk 400 yards 2X THROUGH OF: Jog 200 yards Walk 200 yards Jog 400 yards Walk 400 yards 2X THROUGH OF: Jog 200 yards Walk 200 yards Jog 400 yards Walk 400 yards

6 5K TRAINING SCHEDULE NOTES: DAY DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WEEK WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7 4 Jog 1/4 mile 5

7 5K TRAINING SCHEDULE NOTES: DAY DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WEEK WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7 6 Jog 1 mile (or 10 minutes) Jog 1 mile (or 10 minutes) 7 Brisk 5MIN. WARMUP Jog 2½ miles (or 25 minutes). Brisk 5MIN. WARMUP Jog 2½ miles (or 25 minutes). FIT TIP: Aim for balanced meals of protein, carbohydrates, fat, vitamins, minerals, and antioxidants.

8 5K TRAINING SCHEDULE NOTES: DAY DAY 1V DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WEEK WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6 WORKOUT 7 8 Brisk 5MIN. WARMUP Jog 2 ½ miles (or 25 minutes). Jog 1 mile (or 10 minutes) Brisk 5MIN. WARMUP Jog 2 ½ miles (or 25 minutes). Jog 1 mile (or 10 minutes) 9, Recover & Stretch Hydrate & Fuel FIT TIP: Stay hydrated. Remember to drink at least 50 % of your weight in ounces of water each day.

9 FUELED BY SOURCES

Outdoor/Treadmill 5K Training (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday

Outdoor/Treadmill 5K Training (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday Outdoor/Treadmill 5K ing (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday 1 2 3 4 5 6 7 8 9 10 11 12 Helpful Tips 3- run 1 3- run 1 3- run 1 20 20 20 3- run 1 3- run 1 3- run 1 25 25