Here's a segment of this blog I'm really excited about. Terry Answers will be dedicated to all those questions you have regarding exercise, nutrition, stretching, yoga . . pretty much anything you'd like to ask. In my job I'm asked a lot of questions by a lot of people, and many of those questions are similar in nature. If you have a question, please e-mail me at balanceisbest@yahoo.com or "friend" me on Facebook and contact me that way.
I want to run a 5k. How much time do I need to train for one? ~S.D.
Congratulations on setting a goal for yourself! Be sure to clear this with your doctor before you start. The best way to begin training for a 5k (3.1 miles) is to start out slow. Try running an easy mile at a conversational pace and see how you do. A conversational pace is a nice, easy jog at which you can talk. Around an RPE of 5 on a scale of 1-10. RPE stands for Rate of Perceiving Exertion. If you need to walk, that’s ok; just walk for a bit, then pick it back up to a jog if you can.
If you’re a newbie, give yourself eight weeks to train for a 5k, following this general guide:
Week 1: M/W/F run 1 mile; Sunday, run 1.5
Week 2: T/TH run 1.5 miles; Saturday run 2
Week 3: M run 1.5; W 1.5*; F 2; Sunday 2.5
Week 4: Tue 2; Thu 2*; Saturday 3
Week 5: M 2.5; W 2.5*; F 2.5; Sunday 3.5
Week 6: Tue 3; Thu 3.5*; Saturday 4
Week 7: M 2.5; W 4*; F 3; Sunday 4
Week 8: Tue 2*; F 1.5; Sunday RACE DAY!
*Tempo Runs. A tempo run is slightly above conversational pace. Think a 7 or 8 on the RPE scale
Give this a try and let me know how it goes. As with anything, listen to your body. Don’t run through pain without getting it checked out. A good pair of running sneakers is key, and I would highly recommend getting fitted for them at a running store.
Good luck!
