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5K Training For Beginning Runners :: Build a Base

As a new runner, one of the best things you can do to stay motivated, avoid soreness or injury and stay on track is to plan your training and track your progress. There's nothing better than the feeling of setting and achieving your fitness goals and one of the best way to do that is to plan your training towards your first 5K race.

The key here is to slowly build a base level of endurance, so that after about 8 weeks, you can comfortably run 3 miles without tiring.

The workout schedule shown below comes from Hal Higdon’s training site and will train you into completing your first 5K.

This 5K schedule gets you started, slowly building you up to regular 3 mile runs, and ultimately, to race day. You can also see an alternate base-development training plan developed by Dagny Scott on Traxee.com

Be sure to track your progress in your Trax Log here on Traxee.com. Keeping a running log is a great way to stay motivated, stick with your commitment and map your progress.

DISCLAIMER: Remember, before beginning any exercise program, visit your doctor to get clearance and to check for any medical conditions that would hinder your safe engagement in intense aerobic activity.

5K (3.625m) Training – Building Endurance

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Currently 2.0/5 Stars.

Tags: 5K training, beginner's 5k, getting started, new runners, new to running, walking, first race

Posted by: bmoore on Oct 08, 2008 | Comments: 3 | Visits: 531 | Posted in: Train

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Absolutely amazing, beautiful story. Isn't it cool? This is why I love running, it's the amazing way we all support each other and yet are able to compete at the same time.

Posted by: bmoore on Jul 17, 2010 at 08:55 PM

I ran a 5k with my daughter today, and while standing at the finish line BSing with friends, a women in her early 50's came across the line and burst into tears. They were tears of happiness. I asked if she was ok, that being the Medic in me, and then realized she just completed a major goal in her life. She was also wearing a Run Walk Run, Galloway shirt. Understanding her feelings, I then reached out, and gave her a HUGE hug. I told her I was proud of her. With this, it reminded me of WHY we do what we do. We run because we can, we want to, and to FEEL. I truely believe everyone should get out and try it. If not a "race", then just to "race" yourself. To feel achivement and pride. To feel good about who you are, no matter what you look like. We can all use alittle feeling.

Posted by: firegirruns on Jul 17, 2010 at 07:33 PM