How To Train For 5K Running - 5 Simple Steps

This is the way most beginners would start their running regime...

They will dream up the idea in a response to feeling unfit or trying on some clothes that felt a little bit tight. It’s usually a goal that has been set because of low self esteem due to one or other of these factors.

The next stage is they will go out and run as far as they can and as often as they can. 

This enthusiasm usually only lasts for a couple of weeks, until the cycle is broken by a problem at home, working late or feeling tired etc. 

THIS IS NOT HOW TO TRAIN FOR 5K RUNNING! 

Instead follow these 5 simple steps. 

STEP 1 

Plan out your goals, make them specific and achievable. Use both long term and short term goals broken in to smaller chunks 

STEP 2 

Get the right training gear, especially running shoes. Using a pair of smelly old trainers with a couple of years of wear isn’t a good idea. You won’t get the support and cushioning you need. 

STEP 3 

Draw up a training schedule. Plan to walk/run 3 times a week, with at least 24 hours rest in between. Plan around problems and make your distances or length of sessions realistically achievable. 

STEP 4 

Start off gradually. Don’t set off running on your first few sessions, you can build up to this. Exercise has to be progressive. Your body responds best by constant and gradual coaxing and encouraging. Apart from anything else it's too daunting psychologically to push yourself so hard right from the start. Initially power walking may be all you need to do.

STEP 5 

Be consistent. Stick to your schedule whenever possible. If you miss a session, try to fit in another one somewhere else in the week. 

If you want to know how to train for 5k running and you need a running guide that takes all the guesswork out of your training, then check out couch to 5k for more details. Click on 5k training to find out more.