top
Welcome to Howtobefit.com
Family Owned and Operated Since 1995
SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Article of the day What have you been doing for 7 1/2 years for your health? Article Archives
Enter to win $500.00 Stream Beachbody Workouts Shop for Beachbody Products Shop for Polar Products Become a Business Partner
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 Anna Lucero
Ana Lucero
Top Coach
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Top Coach
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Top Coach
    Beachbody Challenge Packs On Sale in August Click here to see all Beachbody Challenge Packs
Country Heat and Shakeology Challenge Pack
Save over $70.00!
22 Minute Hard Corps Challenge Pack
Save over $105.00!
22 Minute Hard Corps Beachbody Performance Challenge Pack
Save over $95.00!
21 Day Fix and Shakeology Challenge Pack
Save over $70.00!
21 Day Fix + 3 Day Kickstart Challenge Pack
Save over $90.00!
21 Day Fix Extreme + Shakeology Challenge Pack
Save over $70.00!
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
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 Month'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
© 2016 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home