A 5K Training Plan Anyone Can Follow

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One of the things I’m asked often is “How do I get into running?” When I hear the question, I get that little Mona Lisa smile, and my brain starts cranking away. I have plenty of opinions and advice on this topic as I’m sure most runners do. I’ve tried to provide the most important nuggets but if you have specific questions, don’t be afraid to ask!

Couple key points first:

See a Doctor Please make sure your healthy enough to be engaging in exercise. (Sorry I had to make sure you knew.)
Set A Goal and by that I mean, if you want to do a 5k, find one and SIGN UP. I’m a fan of deadlines. If you know you’ve committed and spent the money, you’re less likely to give up.
Be Optimistic and Realistic. Becoming an avid runner doesn’t happen over night. It takes time to build up your mileage. It’s important to start every run with a positive attitude but it’s even more important to know that you’re not going to conquer the running world today. Work hard and celebrate your achievements.
Reward Yourself. Call me selfish but when I do something that I think is worthy, I reward myself. That usually means new workout clothes or shoes. When you set a goal, celebrate when you achieve it. Figure out what your reward will be and you’ll probably work that much harder to get it.

Need a little extra motivation? – Check out 5 Reasons why you should do a 5K

8 Week Training Plan – Link to PDF
There are lots of resources out there to find free training plans. I tried creating one that I felt was truly easy to follow but would challenge you in a way that you’d see results.

Ideally, the workouts will be done every other day (Monday, Thursday, Saturday). If you’re feeling motivated, add a cross training workout in there too (elliptical at a challenging page/resistance for 30 minutes). Try not to let more than 2 days go between workouts. I’m trying to find the reference but I’ve read (and I feel it) that you can lose any running fitness you’ve built up in as little as 2-3 days.

Let me know how this works for you. Hopefully you will have so much success you ask for a marathon training plan!

Happy Running!!