Running is fast turning into one of the most popular physical pastimes in the world. Running for fitness is one of the best ways of keeping fit. But if you want to challenge yourself further, you’ll want to set goals for yourself. For example, from recreational running, you can sign up for fun runs. There are many different races that you can join in, from the short 5k runs to 10k runs and longer. And when you think you’re fit and prepared enough then a full marathon will be your ultimate goal. But, of course, the first step is always the one that needs the most preparation – and this is the 5k run.
If you’re already running for fitness then the more fundamental parts of the sport is something you’re already familiar with. The key now is how to adjust your technique and your endurance to run properly and for the full length of the run. You need to start slowly. Don’t rush yourself in your training because you’ll just injure yourself and over-exert your body. Doing it slow and easy means you shouldn’t also rush your training. Give yourself enough time for training. A minimum of three months for training is ideal.
You should arrange your training schedule to fit within the allotted time you have spent for yourself. Following the three month training schedule, schedule your training three times a week during the first month of your training, the alternate training days gives you a day of rest in between training which is what your body needs as it transitions from recreational jogging to a more serious level. Your body, at this point, needs extra time to recuperate as it slowly gets used to a more rigorous level of physical exertion.
For the whole three month training period, always arrange the longest runs during the weekend so you’ll have enough time for the runs and the recuperation needed for your body to mend your muscles. Also remember that during this time, it is not how fast you run that counts. Focus more on your form and your endurance.
By your second month, you should be stepping up your training. Right now you should be working not just on your endurance and technique. You should also be working on your running speed and your total run time. You should also be increasing your training days by one day for a total of four days. Just like in your first month, make sure that you follow your training day with the longest run with a rest day to allow you boy to recuperate properly.
Your most intensive training will be during Weeks 9 and 10. During these two weeks you will train five days and rest for two days. This will really condition your body for the run. After these two weeks of intensive training, you should then taper your training schedule for the weeks leading to your run.
By the end of your three month training you’ll be ready or your first 5k run!
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