30 Jun Running into 5K shape: Getting to the finish line

Running into 5K shape: Getting to the finish line

If you’ve decided to begin a running program, congratulations. On Tuesday I outlined ways to get started.
Once you have that base to work off of, it’s time to step it up a little bit and put in the extra work that should allow you to complete a 5K race, which is 3.1 miles.
Today, here are the training runs for weeks 4-10, which will help you tackle get to the finish line. You can perform these workouts either running outside on roads or trails, outdoor tracks, a treadmill in the gym or wherever else.
— Week four – Walk for 2-3 minutes, then jog for 4-5 minutes. Repeat 3-4 times. Try to run on four different occasions this week.
— Week five – Walk for 2-3 minutes, then jog for 7-8 minutes. Repeat 3 times. Try to run on four different occasions this week
— Week six — Walk for 2-3 minutes, then jog for 8-9 minutes. Repeat 3 times. Try to run on four different occasions this week
— Week seven – Walk for 1-2 minutes, then jog for 10-11 minutes. Repeat 3 times. Try to run on four different occasions this week
— Weeks eight to 10 – This is quite an accomplishment if you make it to weeks 8-10. Way to go! It’s time to lengthen things out. Walk 6-8 minutes to start and end workouts, to really get loose and later cool down.
After your warm-up walk, then stretch very well and try to run for 15-20 minutes straight. Then cool down with that final walk.
Do this on two occasions during week eight. If you can get a 20-minute run, try for 30 minutes straight of running in the third workout at the end of week eight.
In week nine, start with the warm-up walks and then go for 30 minute runs again.
Your strength and stamina will really be improved by this point. If you can run for 30 minutes straight, you can finish a 5K race. You may wind up walking for part of it, or you may be able to run straight through.
For weeks 9-10, got for three runs of 20-30 minutes. If you are going to run a 5K, back off your distance a little in the days prior to save energy. Go for a short, brisker run to stay loose.
Listen to your body, stay hydrated and talk with a trainer if any concerns arise, but keep running. You can do it!
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com