Train for a 5-K Run: Guide for Beginners

Ever wanted to run a 5-K (3.1 miles) but never knew how to get started? 5-K runs have become the most popular race in most areas. The first thing you ought to do is find a race. If you find a race and commit yourself to running in it, you will have a goal set. Go out and buy yourself a good pair of running shoes that work with your foot type. Then you can work on training. If you follow this simple 8-week plan, you will be running your way through a 5-K in no time.

How many times should you run per week? Most runners will say that it is best to run three to five times a week. If you are a beginner, like me, it is important that you focus on the amount of time you run. We don't want to focus on miles just yet.

Before you being each workout, you should warm up with 5-10 minutes of walking. You should also end your workouts with 5-10 minutes of walking as well for your cool down.

For the first week, you should walk for 6 minutes, followed by a jog at an easy pace for 1 minute. Now, the easy pace jog should be just that, an easy pace. You should be able to talk while you are jogging. If you are breathing hard and cannot talk, slow it down. Follow this sequence three times each day you run this week. Remember, we are aiming at 3-4 times a week.

During the second week, walk for 5 minutes and then jog for 2 minutes. Again, repeat this 3 times and try to do this 3-4 times this week.

Now we are at the third week. Here you should walk for 3 minutes then jog for 4 minutes. Let's repeat this 4x and go for 4x per week.

For the fourth week you sill walk for 2 minutes then jog for 5. Repeat this 4x and 4x per week.

Week 5 we should be walking for 2 minutes and jogging for 8. Repeat this 3x and go for 4x a week.

During the sixth week you should walk for 2 minutes and jog for 9. Repeat this 3x and shoot for 4x per week.

Week seven will consist of walking for 1 minute then jogging for 11. We will repeat this 3x and go for 4x per week.

Final week - You made it!!! On day one of this week, walk for 5 minutes. Then try running for 20 straight minutes. Then cool down with 5 minutes of walking. On day two and three, try to go for more time running. On your final day for this week, try to run for 30 straight minutes without stopping.

While you are running, use breathing as a guide. You want to keep that light pace where you can still talk and your breathing shouldn't be too heavy as to where you cannot talk. At the end of your workouts, make sure you drink plenty of water! Your body needs to rehydrate. You may want to even bring some water along on your runs if it is hot or humid. You may need a sip.

If you find that you are able to run longer distances in between the walking, go for it! Increase your running time each week if you'd like. That is the goal. You want to run for more minutes.

When you get to your 5-K race, do not start off too fast. If you do, it will be hard to finish the race. Remember that light easy pace! The key to this is finding the pace that is right for you. When you complete your race, you will feel accomplished! Make the race against yourself. You are the only person who tracks your progress. Once you complete your race, you will feel great and ready for your next one. Good luck and never give up!