Training For Your First 5KM
With signs that the warm weather is just around the corner, more and more people are considering taking up running whilst the weather is fine. For some people, it may just be a passing thought and they have the belief that they simply cannot run. That’s not true, as long as you don’t have any injuries and running does cause you any physical issues, you can run. Running is a free activity, it’s easy to track and progress and any fitness level can start somewhere.
To keep track of your running goals, book yourself onto your first running event. It will give you something to work towards and there’s lots of events coming up that you can sign up for. Some of the 5k runs across Lancashire are a good entry point for you to begin your running journey and it’s a distance that the majority of people can complete. It does depend on how far you want to push yourself. People are at different stages in regards to running and it’s important to build this up with these three easy to follow tips that will get yourself started and built up to an eventual run.
Some people may feel uncomfortable running from the outset and does very much depend on your own fitness levels. That’s why some people prefer to start with a power walk, walking slowly each week to increase the amount of walking time and distance walked at a fast pace. Here’s an example of a four week power walk plan:
Week One: 10 – 15 minutes of power walking, 2 / 3 times per week.
Week Two: 15 – 20 minutes of power walking, 2 / 3 times per week.
Week Three: 20 – 25 minutes of power walking, 2 / 3 times per week.
Week Four: 25 – 30 minutes of power walking, 2 / 3 times per week.
Once you feel prepared and ready to progress from power walking to running, its always a good place to start with interval running. As opposed to jumping straight into a long run, it’s important for you to build this up and introduce intervals. Run for a period of time that you feel comfortable with, it could be 30 seconds, 40 seconds or even a minute, it’s entirely up to you. Here’s an example of an interval plan that you could follow:
Week One: Walk for 30 seconds, run for 30 seconds, 5 – 10 times during one period, at least 2 / 3 times per week.
Week Two: Walk for 30 seconds, run for 30 seconds, 10 – 15 times during one period, at least 2 / 3 times per week.
Week Three: Walk for 30 seconds, run for 30 seconds, 15 – 20 times during one period, at least 2 / 3 times per week.
Week Four: Walk for 30 seconds, run for 30 seconds, 20 – 25 times during one period, at least 2 / 3 times per week.
When you have built up a good interval training routine, and you feel comfortable progressing onto the next stage, then it’s a good time to start cutting out the walking and building on the running activity. Start basic and just run steadily and track each distance or time you run for. Over time try to build the distance or time you are running each, an example would be:
Week One: Run a slow steady pace for 5 to 10 minutes, 2 / 3 times per week.
Week Two: Run a slow steady pace for 10 to 15 minutes, 2 / 3 times per week.
Week Three: Run a slow steady pace for 15 to 20 minutes, 2 / 3 times per week.
Week Four: Run a slow steady pace for 20 to 25 minutes, 2 / 3 times per week.
When you progress further, it’s important to factor in rest days in between each run to allow your body to recover. Having a longer period of rest at the end of each week is also important to allow your body to recover and avoid any potential injuries or over training.
The above plans are basic recommendations that you may choose to follow. If these plans seem daunting or too much to commit to in your working week, there are many more options out there that can get you on your running journey.
Whichever route you chose to take, ensure that your running journey lasts long enough to be classified a journey. Remember, get yourself out in the glorious weather, get yourself moving and you’ll feel great.