Training For Your First 5K

Picking up running as your exercise of choice is a great habit. Not only are the health benefits for mind and body exceptional, but it is an exercise you can do anywhere at any time. All you need are some comfortable clothes and a decent pair of running shoes.

When you’re starting out, your focus is to just keep running. You maybe have begun with simple intervals, running for two minutes, then walking for 30 seconds, etc. But now you are able to sustain running for a few miles and you want to see how well you can do by entering into your first 5K. This is great! It means that you are a runner if you can run a 5K a few times a week — you are in good shape.

Choosing a 5K is fun, especially in the summer or fall when there are more than you can count. If you have a favorite charity or organization, chances are they will sponsor some sort of 5K and you can actively join in to help their cause. Once you have set the date, consider what sort of minute mile you want to aim for. If an eight-minute, 30-second mile is your goal, then start there with your workouts.

Oddly enough, those intervals with which you started will come in handy when trying to improve your pace. Start adding sprints into your runs by inserting 30–60-second speed intervals. Don’t push yourself too hard, but this will help improve speed. Don’t forget to incorporate rest days into your training schedule as they will give your body time to recover, which helps improve performance. Good luck!