Training for a 5K
- Emily Brown
- Mar 13, 2017
- 2 min read
5 kilometers = 3.10686 miles
For a seasoned runner, this distance may be a breeze. For others, (myself included) not so much. In fact, 3.10686 miles can seem pretty daunting for a beginner. To make sure your Color Me United 5K experience is the best it can be, here are a few training tips and a schedule to get started!
Tips for Beginners:
Pace yourself. - Start out slow and build up to where you want to be.
Avoid burnout - Train on nonconsecutive days, and include alternative types of training like swimming, biking, etc.
Endurance > Time - This 5K is a fun run, which means it's not a timed event. Don't over-focus on timing. Find a pace that works for you and maintain it.
5K Training Schedule
The example below is one of many training guides available for beginning runners. Tailoring some details can help better fit it to your needs as a runner.
Week 1 - Distance: 1 Mile
Day 1: Run 2 minutes, walk 1 minute
Day 2: Run 3 minutes, walk 1.5 minutes
Day 3: Run 4 minutes, walk 2 minutes
Week 2 - Distance: 1.5 Miles
Day 1: Run 5 minutes, walk 2 minutes
Day 2: Run 6 minutes, walk 2.5 minutes
Day 3: Run 7 minutes, walk 2.75 minutes
Week 3 - Distance: 2 Miles
Day 1: Run 8 minutes, walk 2.5 minutes
Day 2: Run 9 minutes, walk 2.75 minutes
Day 3: Run 10 minutes, walk 3 minutes
Week 4 - Distance: 2.25 Miles
Day 1: Run 11 minutes, walk 2.5 minutes
Day 2: Run 12 minutes, walk 2.5 minutes
Day 3: Run 13 minutes, walk 2.5 minutes
Week 5 - Distance: 2.5 Miles
Day 1: Run 15 minutes, walk 1.5 minutes
Day 2: Run 17 minutes, walk 1.75 minutes
Day 3: Run 20 minutes, walk 2 minutes
Week 6 - Distance: 3.1 Miles
Day 1: Run 25 minutes, walk 1.5 minutes
Day 2: Run 27 minutes, walk 1.75 minutes
Day 3: Run 30 minutes, walk 2 minutes
Week 7 - Color Me United 5K!
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