Training for Your First 5k Run

Training for Your First 5k Run

By Kevin Smeltzer, M.S.; Joe Buitron, B.S. and Valerie Brown, B.S.

Many individuals have an interest in running a 5K event (3.1 miles) but do not know how to plan a program to adequately prepare for the race. Outlined below is a 9-week running program to help first-timers get to the 5K starting line. Please consult with your physician before beginning this program.

The program requires a four-day-a-week time commitment. Run/walk three times a week, according to the protocol listed below. Cross train at least once per week. Stretch before and after running. Any intense stretching should occur mainly after running when muscles and ligaments are warm and pliable.

Week 1: Walk for 20 minutes 2 days and 30 minutes for 2 days.

Week 2: Run 2 minutes at an easy pace (you should be able to carry on a conversation while you're running) and walk for 4 minutes. Repeat five times.

Week 3: Run 5 minutes, walk 2 minutes. Repeat four times.

Week 4: Run 7 minutes, walk 3 minutes. Repeat three times.

Week 5: Run 8 minutes, walk 2 minutes. Repeat twice and then run 8 minutes.

Week 6: Run 9 minutes, walk 1 minute. Repeat three times.

Week 7: Run 13 minutes, walk 2 minutes. Repeat twice.

Week 8: Run 14 minutes, walk 1 minute. Repeat twice.

Week 9: 5k race. During this week, cut back on your training. Run 30 minutes on the first day, followed by 20 and then 10. The fourth day is the actual race.

For additional information please contact NIFS at 317.274.3432.

Resources: Runner's World April 2000, August 2000 and March 2001; www.kicksports.com and www.vanderbilt.edu/wellnesscenter/running.html