How to Train for a 5K
Many races are held on a Saturday or Sunday. If your race is on a Sunday, you'll start your training on a Saturday. If your race is on a Saturday, you'll start training on a Friday. Depending on your fitness level, your schedule will have you running and working out 4 to 6 days per week.
Mileage Days: On these days, you will walk or run the designated distance. On day one you'll begin with one mile. By the end of the challenge you'll be completing 3 miles. A 5K is just over 3 miles, so you'll know that you can finish the race. The only variable will be how fast you go.
On these days, warm up for five minutes, do your distance at a pace you feel comfortable with, and then cool down for five minutes.
Cardio Cross-Training Days: Do this the day after your longer mileage day. This will aid in muscle recovery because you're allowing the muscles you need for running/walking to rest, but you're still moving and triggering other muscles to work.
Cardio cross-training examples: Stationary bike, swimming, elliptical or rowing machine.
More: 30-Day Plank Challenge
Rest/Stretch/Strength-Training Days: These days are challengers' choice. Stretching and strength training are both important parts of your training plan. Strength training leads to stronger quadriceps and hamstrings, which creates healthier knees and decreases your chance of injury.
Add a yoga class to your schedule can help improve your flexibility and prevent injury.
Mandatory Rest Day: No matter how good you feel, it's essential that you take at least one full day per week to completely recover.
More: 30-Day Ab Challenge
Sign up for your next race.
