Training Plan For Your First 5K Race

by Susi May 3

Running your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon?

Since many of you listed running a 5K as one of your fitness goals for the 2011, I thought it best if you trained with a plan. Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training — but be sure to rest at least one day a week.

Check out the training plan.
Key:
2 miles @12 = run two miles at a 12 minute per mile pace
XT = cross train (biking, swimming, water running, strength training, hiking, walking)
Tempo run = a short run at a quick pace, only slightly slower than race pace
Speed work = different types of interval training done at a track

How to decipher a speed workout:
Speed Work 4 miles: Warm 1 mile; 2x1600 @ 9:45 w/ 800 jog btwn; Cool 1 mile = run four miles total; warm up for one mile, then do two repetitions of the 1600 meter (four times around a standard 400 meter track) at the pace of 9:45 minute miles; between reps jog for 800 meters; after your second rep, cool down by jogging for one mile.

Here's an image-free printable training schedule. Print it out and tape it to your fridge for extra inspiration. If you've had a handful of 5K races and are working on your personal record, try this training schedule from coach Andrew Kastor. Happy training!