top
Welcome to How To Be Fit.com
Family Owned and Operated Since 1995
SITE INDEX | SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand Today's Free Challenge du Jour Streaming Beachbody Workout
Cardio Core Remix | Program - 21 Day Fix | Trainer - Autumn Calabrese
Article of the day
Stream Workouts Shakeology and Beachbody Performance Beachbody Workouts Health and Fitness Articles How You Can Benefit
Contact any one of our top coaches for help reaching your health, fitness and positive lifestyle goals
Team Beachbody Coach Rich Dafter
Rich Dafter
Head Coach
Team Beachbody Coach George Penn
George Penn
Team Captain
Team Beachbody Coach Jessica Watters
Jessica Watters
Top Coach
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Top Coach
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Top Coach
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Top Coach
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Top Coach
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
Your Health Is Worth Fighting For
Save over $110
Digital Core de Force and
Shakeology Challenge Pack
Country Heat Challenge Pack On Sale
Save over $70.00
Country Heat and
Shakeology Challenge Pack
21 Day Fix -What Will You Look Like 21 Days From Now
Save over $80.00
21 Day Fix and
Shakeology Challenge Pack
21 Day Fix Extreme Challenge Pack On Sale - Save Over $80.00
Save over $80.00
21 Day Fix Extreme and
Shakeology Challenge Pack
Click here to see what's included in Beachbody Challenge Packs
Running Resources Coaches Corner Running Workouts Born To Run

Hal Higdon's 5K Training Guide
A Training Plan for Beginning Runners

by Hal Higdon
Visit Runner's World Online
We inspire and enable people to improve their lives and the world around them

The most popular racing distance is the 5K: 5,000 meters, just over three miles. "Thirty-nine percent of all the events we receive results for are 5K races," says Linda Honikman of the USTAF Road Running Information Center.

For most beginners, the 5K is their first race distance, their first race T-shirt. But experienced runners like the event too, because 5Ks are fun to run and easy to race.

If you are a beginner, you can be standing at the starting line of your first 5K after only a few months training.Here's one plan that can help get you started:

5K Training Plan for Novices:
Once you've run your first 5K, there's no reason why you can't continue to compete at this race distance. If you're not used to running hard, your muscles may be sore for one to three days after the race. That's normal. World-class runners suffer sore muscles too when they push themselves to the limit.

Allow yourself some time to recover, either by taking a few days off or running easy on those days, then get back into your training program. Here is a six-week training program to get you ready for your next 5-K. Run at whatever pace you feel comfortable most days of the week. If you're feeling good during your Tuesday or Thursday runs, pick up the pace in the middle of the workout. On the weekends, one day run for a longer period of time (distance doesn't matter), and do some cross-training (biking, swimming, walking or another sport) the other day. Two days of the week are for rest.

Week MON TUE WED THU FRI SAT SUN
1 rest 2 rest or easy run 2 rest cross train 30 min
2 rest 2 rest or easy run 2 rest cross train 35 min
3 rest 2.5 rest or easy run 2.5 rest cross train 40 min
4 rest 2.5 rest or easy run 2.5 rest cross train 45 min
5 rest 3 rest or easy run 3 rest cross train 45 min
6 rest 3 rest or easy run 3 rest or easy run rest 5-K Race

To continue racing at 5K distances, simply repeat your training for the fourth and fifth weeks, making sure to get a day or two rest before your next race. Or, you may want to move up in distance and try The 10K.

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2016 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home