Preparation for Running a 5k: 1 - What Distance to Cover in Training

Most beginner 5k running programs and schedules include a steady build up of distance over a set period of time. Typically starting from walk/jog for a time and then increasing to jogging or running without the need to walk at all. This will usually be set over a time frame of between 6 and 12 weeks. When starting out, incremental steps from a few hundred yards up to a mile can be set as a primary target. As fitness levels and ability to run increase then greater distances can be attempted.

Many programs will set the training so that only the required distance of 5k is reached in the specified time. While this is adequate to enable the distance to be run, a better plan should include runs of a greater distance before the 5k is attempted. This can be done by setting out a longer period of training initially.

The following distances in training would be an effective program over 12 weeks to enable a competent first running of a 5k race:

Week 1  up to 1.5k

Weeks 2-4  up to 3k

Weeks 5-8   up to 5k

Weeks 9-12  up to 8k

The running after the first week, which should have included running for up to 10-15 mins. continuously, should be set out in a way that allows different lengths of run to be completed in the suggested weeks. This would mean that a 3 times a week training schedule will consist of :

3 Runs from 1.5k, 2.0k, and 3k in wks 2-4, 

3 Runs from 1.5k, 2.0k, 3k, or 5k in wks. 5-8  

3 Runs from 1.5k, 2k, 3k, 5k, and up to 8k for wks. 9-12

By including runs that are over the required distance then a 5k race can be run with the certainty that the distance can be achieved comfortably. Also, another benefit is that the body is used to running longer distances than the 5k and that can mean that the effort required to complete a 5k is less. This can be the difference between finishing fresh and being glad just to finish the race.

The importance of an slow build up cannot be emphasised enough. Any attempts at trying longer distances quicker than the schedule allows for is sure to end up with tiredness, fatigue and a greater possibility of an over-use injury. Another thing to note is that if a gradual build up is not adhered to then muscle stiffness in the days following exercise will be accentuated. It is always better to cover the distances set out in the training program in a gradual, methodical way. This will ensure a smooth transition from complete beginner to someone who is properly prepared to run the 5k distance.

Four Essentials for Success in Running

Passion
Running is a part of life for everyone at some point. When time is limited and you want to get somewhere quickly you run instead of walking. So, everyone can manage to run in this way.
However, when it comes to running as a hobby or more importantly as a sport that you want to participate in regularly, it takes on a whole new meaning. For this type of running one of the most important things is to have is a passion for what you are involved in.
To have passion means to care greatly about something. It means that whatever that passion is, it will take up large amounts of your time. In some instances nothing else will matter. The amount of passion you have for what you do will determine greatly how far you will progress. When involved in running regularly, having passion is a must.

Health

When running regularly your body is put under a great deal of stresses compared to someone who does not run. To be able to maintain a running programme, you need to ensure that your body is in a good state of health. This is done by following the correct diet, exercising regularly and avoiding illness and injury. Following these three things is very important in respect to being able to run consistently.

Having a Goal

When embarking on any kind of schedule of running you must have a goal to which you are aiming. This can take many shapes or forms, but the important thing is to have one. Just to complete a race of a certain distance can be a goal. To run a race in a certain time is another. To achieve specific things in your running career can amount to a list of goals. This is ok, as the important thing is to have something to aim for. This will act as a driving force to help you achieve what you want in your running.

Discipline

This can be the difference between just taking part in a race or winning a race. Just taking part will mean that you will do some training and remain reasonably able to get some result. On the other hand, if you can maintain a disciplined approach and set in the things that you need to ensure that every essential is covered, not only will you take part, but you will also have a chance of winning.
This is far more desirable and many more things are likely to be achieved in your running when a disciplined approach is adopted. To be a successful runner you need to have great mental strength and to be able to discipline yourself is a big part of that.

Article taken from my book - Tips for running