This is the first part in a two-part blog about 5k race training. In this first part I will share with you five tips for a successful race training program. For those of you runners who have always dreamed of running a 5k, you’ve been waiting just for me! In the second part I will share with you an effective 5k race training log whether you are a beginner or an intermediate.
I am always looking for new ways to challenge people. I want you all to look up a race in your area 6 weeks from now. WHY NOT? Signing up for a race can be pretty exciting and intimidating at the same time. Your exercise routine has now crossed over from fitness into a 5k race training! Whether you run all out or walk it, anyone can do a 5k. With a little bit of training – it is possible. In less than 6 weeks most people can go from sitter to runner.
I love it when someone tells me that they have a regular 5k race training schedule to keep them training and surrounded by healthy people with healthy goals. No better way to start a Saturday Morning then achieve a GOAL! Imagine hanging out and running with a few (hundred or thousand) of your running friends, having a great run on a well marked/protected course and with ready to go cheerleaders at the end. Sounds like a dream training run to me.
I can remember my first 5k like it was yesterday. If I knew how to develop of good 5k race training program then versus what I know now, even though it was a great experience and a huge accomplishment, I could have avoided some of the pains and frustrations. I would like to share a few tips that I have learned along the way to make your 5k race training a little easier.
So here are five tips for a successful 5k race training program:
Tip 1: It’s only 3.1 miles. No need to carb-load like it’s a marathon.
Have a light but complex carbohydrate-rich breakfast, like a banana and a piece of whole wheat toast with peanut butter, and then sip a water on your way to the race.
Tip 2: Run at YOUR pace.
You don’t need to prove yourself by keeping up with others. There is no need to be self-conscious about your pace. You’re actually running a race… AND THIS IS AWESOME! Every runner remembers where they came from and are always encouraging the newbies.
Tip 3: Don’t change anything on race day.
A race should be like any other training day except it’s for real. Don’t change anything. Don’t wear new shoes, eat new food, drink new drinks, do new stretches…don’t change a thing! Do what already works!
Tip 4: Have fans come cheer you on.
This way you’ll get the encouraging send off, motivation when you’re more than halfway done and wondering why in the world you did this to yourself, and congratulations at the end.
Tip 5: Capitalize on the High.
The post-race high can be exhilarating. Capitalize on it to keep your momentum going and set new goals for the next finish line, wherever that might be. Sign up for another 5K race a few weeks later to keep yourself motivated and to test your progress or just to have fun.
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be frightened by the distance. A 5k run is a great distance for a beginner. And your 5K race training can take just six weeks!
I must say one CAUTION: Once you have run one, you may find yourself addicted…
Stay tuned for Part 2: The 6 Week 5k Race Training Log
Leah Britt’s bio:
Leah Britt, holds a Bachelors Degree in Clinical Nutrition and Health Science from Southern Utah University where she was a collegiate athlete. She is certified by International Sports Science Association and The National Academy of Sports Medicine as Personal Trainer. Leah uses an individual approach to achieving optimal wellness for each and every client. “We are all unique”- no two people have the same metabolism, biochemical make-up, health concerns, behavioral issues or nutritional needs. Failing to address these issues when designing a nutrition and fitness program can lead to poor results and frustration. Leah’s focus is on helping her clients set realistic goals and to achieve lifelong health and wellness.