The Ultimate Guide For 5K Run Training In 8 Weeks Or Less!
The 5K Run Training website is the ultimate guide for 5K run training in 8 weeks or less. No experience necessary, just a pair of running shoes and a willingness to watch a couple of quick tutorial videos.
I explain exactly what 5K training is and provide you with the correct way to do it in a sensible method, making sure you’re not missing out on anything you need.
Don’t waste your time with just using a running plan, follow all the steps here to make you a better athlete.
Whether you’re wanting to race to get a new personal best time or just complete your first 5K, I have the answers you need to achieve your goal. A lot of systems out there are untested and not real world. The structured approach I provide you with is tried and tested and adheres to the concept that you have a life away from running and therefore other demands on your time.
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Can I Run a 5K Without Training?
Depending on your level of fitness the answer is maybe. It also depends on what your goals are, for example, can I run a 5K in under 30 minutes might be your first question. Or maybe you just want to try a fun run event and the distance happens to be 5K.
I believe that most people can run/walk a 5K without any training but would need to adopt a very conservative approach, maybe even running at a walking pace to start off with. However, if you’re a super fit football player, the chances are you could complete a 5K in under 20 minutes without any specific 5K training at all. You might be in a world of pain afterwards though so I don’t recommend it!!
You need to pay particular attention to all aspects of running safely such as making sure you have the correct running gear, someone with you who knows how to run and your abilities. Generally speaking, any 5K event that you turn up to will have someone super experienced and fast running it too. You don’t want to be running at the same speed as those types of runners if you’ve never run in a 5K before.
The 5K is both a fun and challenging run. Depending on your specific goals, it’s also a great event to use to measure and help estimate what times you will be able to achieve for other running distances such as the half marathon.
So the purpose of this website is to help you gain the necessary knowledge, guide you in your training and help you to run a 5K with a sensible, structured approach. Providing you with proper training paces, training methods and sensible goals.
What Is 5K Training?
5K training is specific types of training that cater to helping you either complete a 5K running/walking event or improve your 5K running times in a structured and sensible fashion. All training needs to be structured to ensure you’re performing the right type of training at the right speed.
It also provides a general structured approach to an entire running training session, taking into account the following training structure
- Pre-run fueling
- Pre-run stretching
- Running form and strength drills
- Running training types
- Post-run stretches
- Core strength work
- Setting goals
- Race planning
- Race execution
- Cross training
- What to do if you get injured and common things to avoid (such as over training).
All of this is provided in a concise and easy to understand format, along with links to videos demonstrating form drills and stretching.
A Little About Me
As a runner myself, I can still remember running my first 5K race and wondering how the guys at the front actually did it so fast. I was very gym fit but had decided to take up running after a 20 year break from the running shoes.
I just ran for fun to start off with but wanted to improve and get quicker. After some helpful advice and spending a lot of time reading different training books, came up with a structured approach that worked for me. I took that knowledge and applied a structured training system to the running club which I coach all the junior athletes at and other people who I know. If you follow the advice in this website, you’ll still have plenty of time for your life.
Depending on your specific goals too, you can make incremental improvements to your 5K runs using specific 5K training. The 5K training is also useful as part of an overall training system to help you achieve your goals for other running distances from 3K through to the Half Marathon. Although the plans provided here specifically focus on the 5K distance, the structured system associated with them also applies to the shorter or longer distances.
How To Start Training For a 5K
Before you start training for a 5K, it’s always advisable to check with a health professional to ensure running is a suitable sport for you. Before you start any running, you need some running gear. This includes a proper set of running shoes, running socks, appropriate underwear, running shorts/tights, running top and a watch. Don’t go and buy a bunch of expensive running gear though. It’s likely that you may already have most of the above already.
The biggest investment you can make is in a pair of running shoes (and a GPS running watch!!). I would suggest going to a proper running shoe shop, specifically one that provides a money back or shoe swap guarantee. Also, try and find a shop which lets you try the shoes out on a treadmill and possibly provides some form of gait analysis. The gait analysis will determine if you need shoes which provide pronation control or not.
There’s a lot of different shoe types out there, from minimalist to max cushioned shoes. It’s not exactly easy to find the perfect shoe either. I know from experience that I like a very flexible shoe for training in and something a bit stiffer and lighter for racing in. I’ve tried minimal shoes and unfortunately old age has meant that sore achilles means they don’t exactly work for me. Everyone has some advice about what to wear but as I’ve said, if you can find something that works for you, stick with it.
Pick A Fun Run or Race
Once you’ve got your gear sorted, you need to decide what and when event you’re running in. If you’re new to running, the best advice is to pick something that’s not too far in the future, i.e. try and pick a fun run such as a Park Run or locally club organised event that’s about 8 weeks into the future. Then pick a training plan that’s appropriate for your level of experience and caters for 8 weeks worth of training.
Last Updated: August 17th 2016