Training for a 5k?

5k

Want to run your first 5k? Or maybe need a little help in getting back into the grove? I have always loved to run as a kid…running around barefoot was the best. I did track and field in my senior year of high school mostly field BUT we were required to run. Needless to say that was over 10 years ago…I haven’t run since! Then I started looking at all these 5k’s popping up every where!!! Even Disney has started hosting them. So I voiced my opinion to a good friend of mine whom I work out with and she suggested instead of talking about it we get off our butts and run one! I was shocked,  appalled  and a little excited at the prospect of joining this 5k madness going on. So both her and I started looking up what it takes to get yourself mentally and physically ready. My personal opinion is that being mentally ready is most important and very very hard. Your think your body is telling you to stop running right NOW, in reality it’s your brain lying to you! You will know when your body wants you to stop! Don’t listen to your head saying GIVE UP , now as I type this I have a smile on my face….I have to learn to take my own advice you see.

There are MANY different training  plans. Do what is best for the type of run you are planning on doing. Remember it’s ok to jog too. My friend and I are using a chart to build up to running. It’s a 5 week program.

Week 1:      Day(s) 1-3 Walk 4 minutes, then jog 1 minute. Repeat 4 times. Total of 25 minutes.

Week 2:       Day(s) 4-6 Walk 3 minutes, then jog for 1.5 minutes. Repeat 5 times. Total of 26 minutes.  *Day 6* Repeat for 6 times

Week 3:       Day(s) 7-9 Walk for 3 minutes, then jog for 2 minutes. Repeat 5 times. Total of 30 minutes. *Day 9* Repeat 6 times

Week 4:     Day(s) 10-13 Walk for 2 minutes then jog for 2.5 minutes. Repeat 5 times. Total of 27 minutes. *Day 13* Repeat 6 times

Week 5:     Day(s) 14-16 Walk for 3 minutes, then jog for 3 minutes. Repeat 5 times. Total of 36 minutes. *Day 15* Walk 2 minutes, jog for 3 minutes Repeat 5 times.

*Day 16* Walk for 2 minutes, then jog for 3 minutes. Repeat 5 or more times until you have ran 3.1 miles.

Running

For me breathing while running is very hard. You have to remember to breath and concentrate on your posture. If you breath correctly you will run farther and not get worn out.

All of the below information is from: http://www.livestrong.com/article/18656-right-way-breathe-running/

Breathe Deeply

Deep breathing is how you’re able to take in a full breath of oxygen. During your run, make sure you are fully relaxed. If you’re tight or anxious, your body will not be able to take in deep breaths. Practice pulling in a deep breath and feel it go all the way to your belly. Exhale slowly and maintain this comfortable, relaxed breathing for the duration of your run. You should feel your belly rise and lower, not your chest. If your chest is rising, you are shallow breathing, which is not efficient.

Breathe Through Your Nose and Mouth

This will help you get more oxygen in and carbon dioxide out. Some people have been told to breathe in through their nose and out through their mouth, but this technique can substantially limit the amount of air taken in. It’s better to use your nose and mouth to breathe in and out.

Use a 3:2 Ratio

Time your breathing with your steps. Using a 3:2 inhale to exhale ratio, take full breaths in for three steps and out for two steps. This means you will inhale on the left, right, left steps and exhale on the left, right steps. This pattern helps you concentrate on your breathing so you don’t breathe too shallow or too quickly. You’ll also notice a lower heart rate because you are able to get more oxygen in.

Use the Talk Test

Most of your runs should be at a pace where you can talk while running. This means you are running at an aerobic level and getting enough oxygen for your pace. If you cannot speak more than a few words at a time, you’re breathing too shallow or running too fast. This can be exhausting and make runs uncomfortable.

5k

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5 thoughts on “Training for a 5k?

  1. Thanks for the great running tips. I like the plan and the way it gradually works a person up to the running. Do you have a particular running shoe that you like?

  2. Hope that you had a Happy Thanksgiving. Now I am hoping that you will inspire and motivate me to work off the extra helpings of food that I ate over Thanksgiving.

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