5k Training Program for New Runners2012 by 9LJ3d5l


									5k Training Program for New Runners

Week         Monday        Tuesday      Wednesday Thursday           Friday        Saturday       Sunday

5/28         20 min        Off          20 min         off           20 min        30 min

6/4          25 min        off          20 min         off           25 min        35 min

6/11         25 min        off          30 min         off           25 min        40 min

6/18         30 min        off          30 min         off           30 min        45 min

6/25         3 miles       off          3 miles        off           3 miles       4 miles

7/2          3 miles       off          4 miles        off           3 miles       4 miles

7/9          4 miles       off          4 miles        off           4 miles       5 miles

7/16         4 miles       off          2 miles        off           1 mile        Hampton
                                                                                   Jailhouse 5k

                                                                                   RACE DAY!

While there are lots of great programs for people who are totally new to running, this program is set up
to be an eight week training schedule leading up to the Hampton Jailhouse 5k. This program is designed
for people that exercise sporadically and have a base of fitness.


For the first four weeks, the program focuses on a specified period of exercise.

This exercise can be either running or a combination of running and walking. If you are going to run and
walk, break each run into 5 minutes segments. Run for 3 minutes and walk for two minutes. This will let
you build up your strength for running without over-exerting yourself during these early workouts.

It is important to develop greater aerobic capacity while minimizing the risk of injury. To that end, one
should be able to maintain a conversation while exercising during these first four weeks.


As aerobic capacity increases and muscles become accustomed to lengthy periods of exercise, the body
is ready to advance to running as the primary exercise. Again, it is important not to overexert yourself.
Many people injure themselves during this phase because they are enthusiastic about their progress and
try to run too far too fast. It is vital that you maintain the “conversational effort” that was your guide
during the first phase of training.
This might mean utilizing a walk/run strategy, especially on the longer runs. It is best to set out a plan to
alternate between walking and running before you set out on the run. You want to walk BEFORE
exhaustion sets in. This will let you keep your heart rate from spiking and will give you the stamina to
run with more energy during the running parts of your work out.


    1. Shoes – Shoes are the most important piece of equipment for a runner. There is no perfect shoe
       for everybody or even every type of runner. The wrong shoe, however, can lead to discomfort
       and ultimately to a nasty injury. If you are not sure which shoes to buy, it is a good idea to invest
       in a trip to one of the local running specialty stores for a fitting. They will have the expertise to
       get you in the right shoe for you. You will also likely get exposure to lots of other gear for
       runners. (The range of socks alone can be intimidating.)

    2. Rest – We don’t get stronger by working out. We get stronger when we rest after working out.
       You should expect some general soreness and muscle fatigue. That is a sign that your body is
       adjusting to the demands of running. But you have to give your muscles time to recover from
       each workout. Listen to your body and make adjustments to the schedule that fit your approach
       to running.

    3. Injury – Soreness is to be expected. Pain is not. If you have pain in one leg but not the other leg,
       that is a sign of injury. If you have pain that affects the way that stride, that is a sign of injury. If
       you are not sure if you are sore or injured, ALWAYS err on the side of caution and rest. It is
       always better to be undertrained rather than injured.

    4. Running community – It might seem intimidating to take up a new activity. It can be lonely
       running by yourself. On the other hand, you are not likely to find a more open and encouraging
       group of people than you will find in your local running community. Every single runner started
       out as a novice. They all know the courage that it takes to make a commitment like this one and
       All runners want to see other runners succeed no matter what the definition of success might
       be. Find a group of runners. ( www.atlantasouthsiderunners.com) Ask questions. Meet them for
       group runs. Get involved. I promise they will be as inviting and friendly to a novice as they would
       be to an Olympian.

July 21 will be here before you know it. Lace up your shoes, get out and run. Stay focuses and motivated
for eight weeks and you will be ready to rock at the Hampton Jailhouse 5k!

As always, you can get advice, ask questions or make comments at tom@atlantasouthsiderunners.com.
See you at the races!

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