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