THE BEGINNER S 5K TRAINING GUIDE 1
TABLE OF CONTENTS 01 03 05 INTRO skip here 02 TRAINING SCHEDULE skip here FUEL YOUR RUN skip here 04 STAYING MOTIVATED skip here WHAT TO WEAR skip here 06 RESOURCES skip here 2
01 INTRO The MyHealthKC Beginner s 5K Training Guide was created in partnership with KC Express to provide Kansas City with an easy-tofollow program for developing a more active lifestyle. The following pages will show you how to go from not running at all to running a 5K race in just 12 weeks. While you don t have to participate in a 5K to use this program, entering a 5K can give you a reason to stick to the plan, among other great benefits like: Get and stay in shape Reduce stress Reduce risk of heart disease, high blood pressure, and diabetes 3
Remember to check with your doctor before beginning a new exercise program, especially if you or your family have heart problems, high blood pressure, breathing problems, are overweight, or smoke. Use the MyHealthKC Find a Doctor tool to match with a primary care doctor in your area. It s not about the glory, it s about the guts to try it! 4
02 TRAINING SCHEDULE First of all, congratulations on exploring a training program. Committing to a consistent schedule of exercise is so beneficial for your mental and physical health. But you re probably wondering, how long will it take to get from the couch to running a 5K? Here s what you need to know: Plan on at least 12 weeks of consistent training Pick 3 or 4 days per week to run Run on alternating days (don t run two consecutive days in a row) Allow at least 30 minutes for each session 5
Working up to a 5K from the couch is a gradual process. Don t discourage yourself by expecting to progress quickly. Commit to the process and enjoy the ride. When you feel comfortable at one level, move up to the next one. Spend at least one week at each level (3-4 training sessions). TIP: Start slowly. If you re too breathless to talk, you re running too fast. LEVEL 1: Walk 30 minutes. Vary your pace. Try not to stop. LEVEL 2: Run 30 seconds. Walk 90 seconds. Repeat 20 times. LEVEL 3: Run 60 seconds. Walk 60 seconds. Repeat 15 times. LEVEL 4: Run 90 seconds. Walk 90 seconds. Repeat 15 times. LEVEL 5: Run 2 minutes. Repeat 10 times. LEVEL 6: Run 4 minutes. Repeat 6 times. LEVEL 7: Run 6 minutes. Repeat 5 times. LEVEL 8: Run 8 minutes. Repeat 4 times. LEVEL 9: Run 10 minutes. Repeat 3 times. LEVEL 10: Run 12 minutes. Repeat 2 times. LEVEL 11: Run 15 minutes. Repeat 2 times. LEVEL 12: Run 30 minutes. 6
You are a winner by just getting out the door! TIP: It s too easy to talk yourself out of an after-work run. Morning runs allow you to prioritize your run above all else. 7
This is only a sample schedule. Feel free to use it or create your own schedule that s easy for you to maintain. Progress at a rate that feels comfortable to you. It s perfectly okay to stay at a given level for more than one week. DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 1 Walk 30 minutes. Vary your pace. Try not to stop. Walk 30 minutes. Vary your pace. Try not to stop. Walk 30 minutes. Vary your pace. Try not to stop. 2 Run 30 seconds. Walk 90 seconds. Repeat 20 times. Run 30 seconds. Walk 90 seconds. Repeat 20 times. Run 30 seconds. Walk 90 seconds. Repeat 20 times. 3 Run 60 seconds. Walk 60 seconds. Repeat 15 times. Run 60 seconds. Walk 60 seconds. Repeat 15 times. Run 60 seconds. Walk 60 seconds. Repeat 15 times. 4 Run 90 seconds. Walk 90 seconds. Repeat 10 times. Run 90 seconds. Walk 90 seconds. Repeat 10 times. Run 90 seconds. Walk 90 seconds. Repeat 10 times. 5 Run 2 minutes. Repeat 10 times. Run 2 minutes. Repeat 10 times. Run 2 minutes. Repeat 10 times. 6 Run 4 minutes. Repeat 6 times. Run 4 minutes. Repeat 6 times. Run 4 minutes. Repeat 6 times. 7 Run 6 minutes. Repeat 5 times. Run 6 minutes. Repeat 5 times. Run 6 minutes. Repeat 5 times. 8 Run 8 minutes. Repeat 4 times. Run 8 minutes. Repeat 4 times. Run 8 minutes. Repeat 4 times. 9 Run 10 minutes. Repeat 3 times. Run 10 minutes. Repeat 3 times. Run 10 minutes. Repeat 3 times. 10 Run 12 minutes. Repeat 2 times. Run 12 minutes. Repeat 2 times. Run 12 minutes. Repeat 2 times. 11 Run 15 minutes. Repeat 2 times. Run 15 minutes. Repeat 2 times. Run 15 minutes. Repeat 2 times. 12 Run 30 minutes. Run 30 minutes. Run 30 minutes. 8
03 FUEL YOUR RUN In order to train well, you need to fuel your runs. While you don t need to load up on carbs and protein for shorter runs, you should still be mindful of how what you eat and what you drink affects how you feel. WHAT TO EAT If you re trying to lose weight while on your running program, keep in mind that reducing your caloric intake too much can hurt your running performance. Therefore, it s better to focus on eating a balanced diet with plenty of fruits, vegetables, and low-fat proteins instead of attempting to drastically cut calories. 9
HOW MUCH TO DRINK Since you ll be sweating on your runs, it s important to stay hydrated. The rule goes like this: If you re thirsty, you re already dehydrated. Simply put, don t wait until you re thirsty to drink water. Aim for 8-10 8 oz. glasses of water each day. TIP: If you re hungry after a run, have a serving of protein and some healthy carbs (like peanut butter on whole grain toast). 10
04 STAYING MOTIVATED Forming new habits is challenging, especially when it comes to beginning an active lifestyle. It s important to stay motivated and accountable. Committing to a 5K race is a great way to set a clear goal and timeline for yourself. If you thrive off of community, joining a local running group is a way to stay accountable and meet new friends along the way. 11
LIVING IN VITALITY WOMEN S TRAINING TEAM Six-week training program led by KC Express For women and girls 12+ Prepare for KC Express annual Mother s Day 5K $30 registration fee KC EXPRESS Women s running club Free Saturday group run/walks in varying locations (mainly central Johnson County) Training groups Mention this guide to receive a free Beginners Session with our coach, Helen Wilms, at a KCE Saturday group run/walk. KC RUNNING COMPANY GROUPIE RUN Free Sundays at 7 a.m. AND Thursdays 6-7 p.m. Leawood location at 4760 W 135th St. KC TRACK CLUB Try for free Varying days and locations Walk or run Connect with runners in your neighborhood FEARLESS 261 Women s running and fitness club Mondays at Roe Park (104th and Roe) for 1 hour First session free 12
05 WHAT TO WEAR No matter what season you re running in, comfort is key. When running outside, dress as if the weather were 15-20 degrees warmer this is how much your body will warm up while running. SHOES It s important to have proper stability and shock absorption in your running shoe. Your foot type determines what kind of running shoe you need. The experts at a local running store can help you select the right shoe for you. 13
TIP: wear a moisture-wicking base layer. Cotton will trap sweat against your skin. 70 + Tank top + shorts 60 + T-shirt + capris 55 + Long sleeve + capris 50 + Base layer tank + long sleeve + capris 45 + Base layer tank + light zip jacket + full leggings 40 + Base layer tank + light zip jacket + quilted vest + full leggings + fingerless gloves 14
06 RESOURCES LOCAL 5KS http://www.kcrunningcompany.com/calendar/ RUNNING STORES Garry Gribbles 11908 W 119th St Overland Park, KS Elite Feet 4837 W 119th St Overland Park, KS KC Running Company 4760 W 135th St Leawood, KS The Running Well Store 6009 Johnson Drive Mission, KS 15
EXPERT ADVICE KC Express president Rebecca Heidlage s top recommendations for walkers and runners: 1. Invest in a very good pair of shoes. Seek advice at an area running store. 2. Always carry/wear personal identification when you are out exercising. RoadID is a great resource. 3. Keep your ear-ways clear so that you can be aware of your surroundings. PERSONAL TRAINING SESSION WITH KC EXPRESS Mention this guide and receive a free one-on-one training session with KCE coach Helen Wilms during a Saturday run/walk. Contact Helen at helenvwilms@gmail.com to schedule your session. 16