Training For a 5K Race

It’s race season…time to start training for a 5k race! I know, the whole idea of a race can be daunting, but the experience is amazing and the accomplishment is an incredible self esteem booster. Not to mention you’ll get a great shirt to boast your success. I know what you are thinking, not me… I can’t do it. Believe me, from couch to 5k, no problem. With the right training and determination anyone can do it.

You know what I love about training for a race? It adds some spice to your workout. It takes some of the focus off of weight loss and gives you a new goal to strive for. A weight loss journey has ups and downs. Training for a 5k race gives you a measureable goal with an accomplishment only 10 weeks away. Such an accomplishment is rejuvenating and motivating. Before you know it, you’ll be crossing that finish line and winning the battle of the bulge at the same time.

So, what is the secret?

The key is starting off gradually and progressing slowly. Too many times new runners start off with a bang and end up hurt and develop a hate relationship with running. I don’t want you to be thinking, why am I doing this to myself. I want you to enjoy the journey…and the sweat. We are going to start off walking and alternating with jogging until you are running for 30 minutes with ease.

The Plan

This is going to be your first race, so don’t even worry about the time. Take the pressure off yourself and just concentrate on finishing the race. All you need is a good 10 week training plan to get you across that finish line…with a smile on your face. Just give me 30 minutes, four times a weeks. That’s it. No, pounding the pavement for 60 minutes isn’t necessary for weight loss and it isn’t needed for finishing a 5k. Remember, a gradual progression is the key. If you don’t feel ready to go on to the next week, repeat a week. However, resist the urge to sprint ahead by skipping a week. Let your body adjust and give your muscles a chance to build. I can’t emphasize the importance of a “slow and gradual” mindset enough.

Here We Go!

Don’t dismiss the 5 minute warm-up. Start out at a fairly easy pace and gradually increase your pace every 60 seconds until you are clipping along at a brisk cadence. The warm up is vital to preventing injury by increasing blood flow to your working muscles. Same goes for the cool-down. Nixing the cool-down can cause blood to pool in your legs (instead of sufficiently returning to your heart) which can result in nausea, lightheadedness, and a feeling of exhaustion.

More Interesting Pages

A complete guide for running a race.
How to choose a running shoe
Best Workout Music Calories burned running

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