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.
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/