Wondering how to run a 5k? Here we break down how to rock your beginner 5k training plan in just 8 weeks.

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Congrats on planning to tackle your first 5k! By following a beginner 5k training plan, you can get prepped to go from couch to 5k in as little as eight weeks.

First I’ll share my beginner 5k story, then we’ll talk about the importance of using a 5k training plan, how to choose a 5k event, then how too tackle your 5k training plan. Finally we’ll cover some popular FAQs about 5k training. Here we go.

My Beginner 5k Training Story

When I first started running, I didn’t follow a beginner run training plan, but I had them. When I was younger, I went through intermittent spurts of running. I couldn’t seem to get motivated to run consistently. In fact, I dreaded every plodding step.

I lacked a plan.

I had several to compare to make sure I was doing enough. I printed them out; I logged my training on beginnertriathlete.com; I talked about them with my new fitness buddies.

Basically I had a training plan but I wasn’t having it work for me. Another common issue is exactly the opposite– you feel like a slave to your training program and a failure if you don’t follow it to the letter.

In short, you need a 5k training plan, but it doesn’t have to be all complicated and whatnot.

How to train for a 5k

Let’s overcome YOUR challenges and cross your very own finish line, with the world’s simplest 8 week 5k training plan.

How to train for a 5k [using your training plan]

Now let’s talk about how to train for a 5k using a 5k training plan. Here are some do’s and don’ts to keep in mind during training.

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The term training plan sounds self-important and vaguely frightening. Some think of a training plan as having magical powers. Or maybe that was just me. Here are a few common dos and don’ts as you dive into to your training plan.

1. How long should you train for your 5k event?

For the purposes of this article, we’ll assume you’re training for an actual event.

Life can foil or complicate your training timeline, and  injury, illness, or extended travel can’t always be predicted.

If you have no health barriers and have been cleared by your physician, you are ready to start.

And if you’re in decent physical condition, already exercising in the three sports, then consider training for an event ten to sixteen weeks out. Planning something six months from now that’s achievable in a few weeks may not be an exciting enough carrot.

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Haven’t picked your event yet? Be sure to pick up my guide to picking your first race:

2. How to find a 5k plan on your level

Where should you start?  If you’ve been sedentary for the last six months, begin with a couch to 5K program before training for a triathlon.

P.S….that’s the level in the plan I sent.

If you’re new to training and racing a new distance (like a marathon) then the goal for the first one should be to finish and you shouldn’t get overly attached to a specific time goal

3. Don’t Skip the Skill Work.

Your plan will likely include guidelines for warmup, cooldown, and ancillary exercises. Don’t skip these!

Running and cycling with no attention to skill can also reinforce poor habits. You may still get faster initially because you’re doing the sport more, but eventually poor form and lack of skill will become a limiter.

Instead, incorporate skill work into your training from the outset. Swimming is the most important sport to gain instruction. When my husband and I started training, this was one of the first and best tips we received. Though it was tempting to skip professional instruction, I have no doubt that it helped us in the long run. In fact, if I could go back, I would commit to more swim instruction before training the swim. Once you firm up that muscle memory, it’s very hard to change habits.

4. Don’t add miles to your running schedule

Since overtraining is a clinical syndrome and can be misleading, we’ll call the issue “training more than appropriate” or “under-recovery.”  Many beginners (again, lacking a plan) want to train their favorite sport at the detriment of their area of opportunity.

For example, if you’re used to running daily, you may need to temporarily cut back to allow space for swim and bike. Using a plan will give you an idea of a balanced way to disperse your time and energy over the  disciplines.

5. Do log your runs

Whether it’s marking off a printed plan, or using an online training software like Strava or TrainingPeaks, commit to tracking your training. You need data to objectively assess your fitness. Perhaps you missed a week of training due to illness, and you’re wondering whether you have enough fitness to take on your next race. Your past data gives you or your coach context to make these decisions.

It’s too easy to misremember if you’re not logging daily.  How so? Our memories are fallible and typical memories of training are rife with hyperbole. “I used to run twenty miles a week,” someone might say, then a peek at their training log reveals they ran twenty miles for one week back in 2010. Why does it matter? Because instead of someday wondering how you were possibly able to run so far or so much, you’ll be able to fact check yourself for a more accurate picture.

Let’s say your best running year ever was 2014. What were you doing then? What kind of mileage, volume, and intensity made you so fast? Having history takes out the guesswork.

6. Use your 5k training plan as a guide not law

I’m going to let you in on a little secret. When you’re brand new, your number one priority is to build up the endurance to successfully get from the start line to the finish line safely. That’s it.

You don’t need the fancy run intervals your fast friend told you about. You don’t even actually do 100 percent of what’s on the plan. Following a basic plan takes away the guesswork. And don’t be afraid to bail on a bad run when it’s just not happening.

7. Leverage the basic principles of running training

Let’s talk about the principles that are at the heart of every training plan. At the most basic level, a training plan is a simple map to take you from where you are to where you want to be.

Always remember thaat unless it’s written for you alone—it’s a more general plan that may need some tweaking to fit you best.

In order to bring positive change, physical stress to the body is necessary, and its actually during recovery that we become stronger. This response is called adaption. Increasing the stress or stimulus to create further adaption is called progressive overload, and it is at the heart of every training plan. The three elements of training: workout frequency, workout duration, and workout intensity are manipulated to create more or less stress.

Frequency—How often you work out is the most basic element of training. For example, your training plan may have you swim two to three times/week, bike two to three times/week, and run two to four times/week. 

Duration—Duration can be measured in terms of the distance covered or the elapsed time of the workout. Some workouts are long to build greater endurance, while others are short to allow more emphasis on higher intensities or to promote recovery. Your training plan will measure swim duration in yards, run duration by time, and cycling duration by time.

Intensity—Intensity is the measure of how hard you are working. Unlike frequency and duration, workout intensity is somewhat more difficult to quantify. The beginner training plan in this book uses RPE (rate of perceived exertion) to measure intensity.

8. Set your running heart rate zones with lactate threshold

Okay, now we’re getting into more advanced stuff. If this is your very first race, bookmark this section for later. If you’ve been racing for awhile, then check out Everything you need to know about running and heart rate.

9. Periodize your running training

Periodization simply means dividing your beginner run training plan into chunks and focusing each period on different aspects of fitness. Each section will look different in terms of frequency, intensity, and volume of the three sports.  As your goal race approaches, your training will move from general (less like the race) to specific (more like the race).

For our purposes, periodization needn’t be complicated. For absolute beginner athletes, the most important factor is developing the endurance to get to the finish line while building volume safely with appropriate recovery periods.

10. Take running setbacks in stride

The goal? Checking off each day’s session with no barriers, interruptions, or setbacks. The reality? Things often don’t go as planned. Don’t become discouraged when inevitable setbacks occur. The following things happen to everyone:

• Something hurts.
• Work, family, or life gets in the way.
• You or a family member gets sick.
• You temporarily lose motivation.

It’s what you do next that determines your ultimate success. After a setback, rekindle your motivation by remembering what inspired you in the first place.

11. Take running breaks into consideration

What happens if I miss a few days?

• If you miss a couple of days to one week of training, then take a few easy ramp-up days and continue into the current week on the plan.
• If you miss more than five days of training,  you may need a longer period of reduced training/ramp-up to get back on track.
• Whatever you do, do not try to make up all the  missed sessions. You can rearrange future sessions if you miss a few priority workouts (long workouts), but don’t try to cram everything in or you could injure yourself!
  
  

13. Don’t push through bad runs at all costs

What if I am too tired to complete a session?

There will inevitably be days where you have trouble completing a session as prescribed. This is completely normal. You have a couple of choices: you can shuffle around workouts, skip it, or try to revisit the workout later.

Your key sessions in the beginner run training plan are your long runs. If you miss a key session, do your best to fit it in when you are well rested and have the time to tackle that session, even if it means dropping or rearranging something else.

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FAQs about 5k Training

Here are some of the most common FAQs about 5k training.

How long does it take to train for a 5k?

If your health currently allows you to run or walk a mile, you can train for a 5k in 8 – 12 weeks.

What’s the best way to train for a 5k?

For beginners, the most important system you will train is endurance. In other words, you want to train to complete the distance safely. That should be your focus for your first 5k. After you have a few under your belt you can focus on improving your run performances.

What is a good time for a 5k run for a beginner?

This is like asking how much money you should make or how tall you should be. Not only is there no objective answer, there’s no consensus on an answer. A good 5k time is one you work hard for and achieve on your best day. [hashtag living my best life].

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Now it’s your turn

What are your best tips for following–and sticking to–a beginner run training plan? How do you get and stay motivated to run? I’d love to hear! Please leave me a comment below.

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Free guide: cross your first finish line in 2019

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P.S. If you’re still having trouble getting motivated to run, then check out this video!

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Next up: 5 ways to really improve your running.

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Other ideas for your fitness journey:

• How to start running at age 40,50, 60 and beyond
• Protected: Training notes for your first sprint triathlon
• Conquering Triathlon Swimming Training
• What is the worst new runner mistake?
• Ultimate guide to planning your first sprint triathlon

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