I have never run before and have 6wks to train for a 5k. How can I get fit quickly?

Question

I have never run before and have 6wks to train for a 5k. How can I get fit quickly?

Answer 1

running everyday might get you injured...try this program and start at week 4 or 5 and if u start at week 5 repeat week 9. make sure to rest 2-3 days before the race.

http://www.coolrunning.com/engine/2/2_3/...

Answer 2

run duh!  

but build up ur milage

Answer 3

Alright, so I've run Cross-Country and Track before just like most of these people answering. I will let you know what I used to train a few people when I was at College forming our own Team. Tuesdays and Thursdays you should go to the gym, workout. Light lifting. Ask someone for a good program. Sundays are REST days. FRIDAYS are light jogs. Go to the gym Tues and Thursdays and run the mileage after.

[1week]

MON- 800meter repeats (3 sets) That's two laps each set

TUE- 3 mile jog (it's a lot but stilll jog it and relax. Take water breaks and try not to walk [also make it to the gym for a light lift workout]

WED- 1mile on track, 1 mile on trail, walk half mile

THUR- 3 mile Jog (Take it slow, get water intake, shade run)

FRI- 1.5 Mile Job (Warm up consist of 800meter run)

Saturday- Take a Walk (2 MILES) or run 1.5 miles

Sunday - REST

[WEEK 2]

Mon- Find a nice spot that's on a hill. Preferably where it's flat than goes up hill. Run Up and down the hill for 20 minutes. Works best when you have someone timing you and someone running with you. The person timing you should keep count of how many you got.

TUESDAY- 3mile jog (keep in mind you will prolly be dead from Mondays workout so nice and slow. Water intake should be one canteen (bottle) per hour).

WED- 2 miles on track 1.5 on Trail

Thursday- 4 mile jog (by increasing the total capacity for endurance a 3 mile run is nothing)

Friday- 3 mile light jog (mix it up, try to find new trails so the same isn't boring)

Saturday- 1.5 mile jog

Week 3

Monday- 800 meter Sprints (2 sets), 400 meter sprints (4 sets). Alternate those sets. So do an 800, than 400 sprint. 800 sprint, 400 sprint. However you see it best. Course after each set walk 200 meters (half a lap)

Tues- 4mile jog (again you will prolly be sore but still jog it out)

WED- 1mile on track, 2 miles on trail

Thursday- 3mile jog, 800meters on track (jog)

FRIDAY- 3 mile jog with 800 meters on track before and after

Saturday- 3mile jog

Sunday- REST

WEEK 4

MON- Hill workout. Just like during Week 2. You need to increase it to 30 minutes (by now most of your runs are around 30 minutes long if your jogging). Try to get 25% more hills than last time.

TUE- 4mile jog (legs will be sore!)

WED- Ladder Repeats. 100 meters. 200m, 300m, 400m, 600m. Once you hit 600m start over for three sets. Your total mileage today will be 3miles.

Thurs- 4mile jog(should be sore but jog it out)

Friday- 3mile jog(easy!)

Saturday- Go to the beach and run along the line (if not available: run at a park during evening hours!)

Week 5

Mon- Find a group of people and play some Ultimate Frisbee. Or even talk to a coach and ask about fun games to play that workout endurance. Just enjoy this Monday You worked hard this past week.

Tuesday- (Morning): Run 3miles in the morning hour

Tuesday- (Evening): Run 2miles in evening after wieght lifting

Wednsday- 2miles on track, 2miles on trail, 800meter cooldown

Thuesday- (Morning): Run 2miles in morning hour

Thursday- (evening): Run 4 miles in evening after wieght lifting

Friday: 3 mile jog

Saturday: Run 6 miles total, 3 in morning and 3 in evening. Or at once.

Sunday: REST

Week 6

MON- Hill workout. 45 minutes. Needs to be doubled from Week 2, and please TRY!!!! Hills suck I know. I hate them but they are awesome.

Tues- 5 mile jog after lifting wieghts (5 miles is a lot but your nearly doubling what you planned on running. Your capable of making 6 miles if you want but don't slack from rest of workout)

Wed- 1600meter repeats (Run a 1600, walk 200m, run 800 meter repeat x2) This will give you a total of 4.5 miles PLUS 600 meters of walking

Thuesday- 5mile jog after lifting wiegts (Because of the morning runs last week you should be able to hit up this 5 mile run!)

Friday- Fridays are always 3 mile jogs (even for people like me where I run 15 miles, only 3 on fridays!)

Saturday: 3 mile Time Trial. See how you do for your 3 mile. If you do a 5k TT instead than that's good too. If you run the 3mile TT add about 40 seconds for your 5k total time.

Some side notes...

I had to change the program I used to train my team during college (private school so there was no actuall Cross Country program so I make a club for it). I changed it alot because this was a program with higher mileage and alot more demand. I cut it down to what would be good for maybe a 15 yr old female. I'm only assuming. This is a program meant for younger runners not the senior citizens who are just now starting to run.

Tuesday and Thursdays are meant to be TRAIL days. For men it is usually 6 miles for those with lifting.  I worked you into the 5 mile runs. Just keep working at it, and if you need more help feel free to Email me!

Answer 4

1st week- 1 mile everyday

2nd week- 2 miles everyday

3rd week- 3 miles everyday (which is a 5k everyday)

4th week- 4 miles everyday (by this week it should be easier)

5th week- 5 miles everyday (you should keep running more mileage so you can run the 5k faster)

6th week - 4-6 miles everyday except for the day before the race

Day Before the Race - run 1 mile and run it at a good pace

That will make you feel good about the race the next day.

Answer 5

Run, run, run.... every single day.  Run for distance and as you progress, try to quicken your pace.  Just make sure that you run consistently every single day.

Answer 6

run.everyday

Answer 7

Hello,

Try the schedule below...start at week 5.  This will have you comfortable running the race distance in 6 weeks.  Good luck!

- Mike

Answer 8

http://www.runnersworld.com/article/0,71...

That should give you a basic idea of how to train. Good luck! If that doesn't work you can still explore runnersworld.com, it's a great site.

Answer 9

Whatever you do, do NOT run every single day for the next six weeks. You could injure yourself or get sick from over-stressing your body. Pick one of the recommended guides from the other answers, and stick to it. Notice that the guides incorporate rest days and slow jog days. These are critical to building muscle and endurance and avoiding injury.