Did you like so many others to make a New Year resolution to stay active this year? Then for the next two days, you put on your active-wear and went outside to jog. Meanwhile, you bumped into your neighbor made plans to run a 5k, two months later. On the third day, you were caught up at work and didn’t have time or energy. Fast forward to one month, and you haven’t stepped outside to workout in weeks. Probably now you’re panicking because you don’t have enough time to train for the 5k run.
But don’t worry; we have got you covered with this complete one-month long training schedule for your first 5k marathon.
Training Schedule for 5k Run
This specific program is designed keeping in mind the limitation of first-time runners. This plan includes three days of running along with two days of cross-training and likewise two days for active-rest. This schedule is focused on increasing your run time and moreover decreasing your walk time gradually. Therefore, by the end of 4th week, you will be able to run 3 miles without taking a break.
On your first day, you start by running for 10 minutes, followed by walking 2 minutes and repeat for 30 minutes. With each passing day, you gradually dial up your running time to 30 minutes. Meanwhile, your walk time decreases down to 1 minute and eventually to none.
Exercise for the 5K Run
Since this schedule only has three days of run/walk combo, experts recommend incorporating different activities in between running sessions. For example, strength training on your rest days helps you to push up your lactate tolerance. As a result, your body will be able to endure fatigue for more extended periods. Moreover, occasional cross-training assist in optimizing performance and endurance. Here is a simple workout routine to prepare your body for a 5K:
- Bicycle crunches
- Secondly Plank
- Glute bridge lift
- Side plank
- Leg lift
Complete 3 sets of each move with a 1 to 2-minute break in between each set.
Rest or Active Rest
This schedule has 2 days of active rest to help your body recover from strenuous workouts during the week. Also, it increases blood flow in your body without putting any tension on muscles and joints. Besides, it gives your body a break from high-intensity workouts and reduces soreness. Unlike passive rest, where one spends the day on a sofa doing nothing, such workouts help you to stick to your routine. Some examples of such exercises are;
- Brisk Walking
- Lastly, Barre
Day of 5K Run
In addition, follow a training schedule, taking these extra measures will escalate your probability of reaching the finish line.
- Eat your last meal 2 to 3 hours before the race.
- Start slow and gradually pick up pace in the second half.
- Perform your warm-up to ease up into the race. It prepares you both mentally and physically for the race.
- Stay hydrated but in moderation to avoid diluted electrolytes.
- Avoid wearing new gear and test them thoroughly beforehand.
Get ready to run like a pro in one month!