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View Full Version : How to train to run your first 5K


nikerunner
08-05-2006, 10:11 PM
The 5K (5 kilometers, or 3.1 miles) is the most popular running distance in the United States, and it's a good introduction to distance running.
http://www.ehow.com/images/step.gif Steps:1. Invest in a good pair of running shoes and comfortable running clothes. 2. Begin by walking. You'll want to convert 20 to 30 minutes of walking into 20 to 30 minutes of running. 3. Take 10 weeks. For each walk during the first week, intersperse three 1-minute segments of jogging or running to your program. 4. Add 3 minutes of running to the three segments during each week. One-minute segments become 2-minute segments the second week, become 3-minute segments the third week and so on. By the end of 10 weeks, you should be completing a 30- minute jog. 5. Aim for at least three training sessions per week. Rest on days in between sessions. Don't do them consecutively. 6. Aim to finish the race; don't aim for a specific time. Run as you would in your training sessions. 7. Run relaxed. Don't get pulled out into a sprint by the crowd. http://www.ehow.com/images/tip.gifTips:http://www.ehow.com/images/bullet1.gifStart at the doctor's office. Get a checkup and make sure you're fit to run. http://www.ehow.com/images/bullet1.gifWarm up and cool down, including stretching, for every workout. http://www.ehow.com/images/bullet1.gifConsider using a heart rate monitor. http://www.ehow.com/images/bullet1.gifTrain with a partner or a running group if possible. http://www.ehow.com/images/warning.gifWarnings:http://www.ehow.com/images/bullet1.gifIf you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

RunningJim
08-06-2006, 09:26 AM
Very nice info! A little bit more towards the beginners side of running than where I am. I think this is also for someone doing their first 5k that has never ever ran any distance before.

But definitely some good tips in there :) I have a few friends that are going to want to see this