Written by: Shelli Stevenson PT, DPT
It is summertime and I can’t think of a better time to train for a 5K! What is holding you back? Fear? Embarrassment? Lack of motivation? Time? If you can walk then you can start training today! Let’s map out a plan to complete a 5K in 2017!
A 5K is 3.1 miles and can take anywhere from 25 to 45 minutes. This is a very attainable distance and time for a first-time runner. You want to give yourself 8-12 weeks to train depending on your current fitness level.
Make a commitment and sign-up for an event. This will hold you accountable for your upcoming training and keep you motivated to follow through. You are doing this for your health! Here are a few local websites with great upcoming events this year:
https://runsignup.com/Race/MT/Bozeman/Run4YourLifeMT – funds go to suicide prevention.
http://huffingforstuffing.com/ – funds go to the Food Bank.
https://www.racemontana.com/search/event.aspx?id=40434 – funds go to local schools.
http://406running.com/my-registration/ – This site gives you access the MANY races locally.
Pick a training plan. If you are starting from ground zero, then I would suggest a walk/run program 3 times per week. For example, you would begin with jogging for 1 minute and walking for 2 minutes for 8 rounds. The next week you would begin with jogging for 90 sec and walking for 2 minutes for 6 rounds. You can easily find walk/run programs such as Couch to 5K for free online or get the app on your phone. If you can jog or have a small running base, then you can begin with more running and less walking. For example, jog for 6 min and walk for 2 min for 4 rounds.
Start logging in the miles. You want to begin by keeping a “conversational” pace. This means you could hold a conversation with someone. This will keep your heart rate in the lower or aerobic zone which will allow you to go for a longer period of time more efficiently. Don’t worry about how fast you are going to run, focus on completing the training workouts without injury. Focus on slow and steady, allowing your body to build a solid base. Remember to take a rest day every week to allow your body to rebuild and recover.
Join a running club or find a running buddy. It is always more fun to have a friend or group to train with when it comes to endurance activities. You will be more successful if you have accountability partners. Here are two local running groups that welcome new runners anytime!
http://winddrinkers.org/trailhead/
Race Day! Remember you have logged in the miles and you are ready for today! Stay positive and remember to run your race. The goal is to complete your first 5K at your pace! Good Luck!
