Friday 24 May 2013

Preparation for Running a 5k: 1 - What Distance to Cover in Training

Most beginner 5k running programs and schedules include a steady build up of distance over a set period of time. Typically starting from walk/jog for a time and then increasing to jogging or running without the need to walk at all. This will usually be set over a time frame of between 6 and 12 weeks. When starting out, incremental steps from a few hundred yards up to a mile can be set as a primary target. As fitness levels and ability to run increase then greater distances can be attempted.
Many programs will set the training so that only the required distance of 5k is reached in the specified time. While this is adequate to enable the distance to be run, a better plan should include runs of a greater distance before the 5k is attempted. This can be done by setting out a longer period of training initially.
The following distances in training would be an effective program over 12 weeks to enable a competent first running of a 5k race:
Week 1  up to 1.5k
Weeks 2-4  up to 3k
Weeks 5-8   up to 5k
Weeks 9-12  up to 8k
The running after the first week, which should have included running for up to 10-15 mins. continuously, should be set out in a way that allows different lengths of run to be completed in the suggested weeks. This would mean that a 3 times a week training schedule will consist of :
3 Runs from 1.5k, 2.0k, and 3k in wks 2-4, 
3 Runs from 1.5k, 2.0k, 3k, or 5k in wks. 5-8  
3 Runs from 1.5k, 2k, 3k, 5k, and up to 8k for wks. 9-12
By including runs that are over the required distance then a 5k race can be run with the certainty that the distance can be achieved comfortably. Also, another benefit is that the body is used to running longer distances than the 5k and that can mean that the effort required to complete a 5k is less. This can be the difference between finishing fresh and being glad just to finish the race.

The importance of an slow build up cannot be emphasised enough. Any attempts at trying longer distances quicker than the schedule allows for is sure to end up with tiredness, fatigue and a greater possibility of an over-use injury. Another thing to note is that if a gradual build up is not adhered to then muscle stiffness in the days following exercise will be accentuated. It is always better to cover the distances set out in the training program in a gradual, methodical way. This will ensure a smooth transition from complete beginner to someone who is properly prepared to run the 5k distance.

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