Training for 5K, what to do?

Question

What is a good day by day way to train for a 5K?

Answer 1

Well a 5K run is not a sprint.  So the longer you train the better, but a period of at least 3 months running-specific training is essential.  Unless you are already running, or carrying out cardiovascular exercise.  Then less than 3 months will be OK.

You should always make sure to have two rest days.  I would say possibly Mondays and Fridays.  Rest is critical to your recovery and injury prevention efforts.  So whatever you do.  Do not ignore rest days.  Your muscles actually build and repair themselves during rest days.

Tuesdays, Thursdays and Saturdays.  After your warm up, run at a comfortable pace for the designated mileage.  Make sure you cool down and stretch after your run.

Week one run for 1.5m, week two run for 1.75m, week three run for 2m, week four run for 2.25m,  week five run for 2.5m, week six run for 2.75m, week seven run for 3m, week eight run for 3m.  

Each week you can increase your runs by a quarter mile.  If most of your runs are on the road and you are not sure how far you run, you can figure out the mileage by using sites as MapMyRun,com.  Or you can always drive your route in the car and measure the mileage using your car odometer.

Wednesdays Do, biking, swimming, elliptical trainer.  At a easy to moderate effort for 30 to 40 minutes.  But if you are feeling sluggish or sore, take a rest day.

Sunday This is an active recovery day.  Your run should be at an easy, comfortable pace, which helps loosen up your muscles.  Or, you can do a run/walk combination.

I have been running now for just over 2 years.  This is something I had never done before.  I have also entered various Charity Event Runs.  5K and 10K.  I am also in October starting to train for the London Marathon.

I really enjoy running.  It's funny really because years ago, whenever I say a jogger running.  I would say to myself.  What an earth do they get out of running.  But now I know myself.  It is absolutely exhiliating.

I wish you lots of good luck for your run.

Answer 2

Treadmill.

Walk 1 K

Jog 1 K

Run 1K

Jog 1K

Run 1K

When this gets easy, change the walk to a jog

Change jog to .5 K jog and .5 K run

And when that is easy, run 5 K.

Answer 3

uhhh run.

Answer 4

Well run 6 days a week.4 days run 3-4 miles (depending on experiance idk where u stand)

the other two days to track workouts.like 8x200m

try to put this question in the running section...they will help you a lot