Tuesday, May 15, 2012

Training for your First (or Fastest) 5K
    by Bob Wells, CPT, PES

CREDIT: Susan Eastman
Summer is not only beach season, it is also 5K season. The distance (3.1 miles) is very manageable and the race preparation can be a great addition to your gym training. There are events every week, so you don't have to stress about not being able to get into one. So,whether this will be your first 5K or 100th, I have a program for you.

Whether you are ready to get off of the sofa, or if you have been running and you are ready to get your feet wet with your first 5K race, then this program will get you to the finish line, safely and quickly, in six short weeks.


6 week 5K training program
WEEK MON TUE WED THUR FRI SAT SUN
1 Rest 3 miler 2 miler 3 miler Rest cross train 4 miler
2 Rest 3 miler 2 miler 3 miler Rest cross train 4 miler
3 Rest 3.5 miler 2 miler 3.5 miler Rest cross train 5 miler
4 Rest 3.5 miler 2 miler 3.5 miler Rest cross train 5 miler
5 Rest 4 miler 2 miler 4 miler Rest cross train 6miler
6 Rest 4 miler 2 miler 4 miler Rest Rest 5-K






If you have been doing races for a while, and you want to upgrade your program and your results. Try this three week training program to take your race to the next level.


3 week 5K training program
WEEK MON TUE WED THUR FRI SAT SUN
1 Rest 3 miler 5x400 3 miler Rest 3 miler 5 mile run
2 Rest 3 miler 30 min tempo  3 miler Rest 3 mile pace 6 mile run
3 Rest 3.5 miler 6x400 3 miler Rest rest 5-K




CREDIT: CBS/Los Angeles

A 5K can be a great way to have fun, support a worthy cause, or simply spice up your training. Whatever your primary motivation, these programs will help you complete the race safely and quickly. 


For more training resources, check out Runner's World or Hal Higdon's website. To find a schedule of 5K races in the USA, click here. For a schedule of international 5K races, click here


Good luck and have fun! For more information about races or how to train for one, please feel free to email me at bob@bobwellsfitness.com 































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