“Finish Your First Race With This 5K Training Plan!”
Have you ever seen a local race and watched people cross the finish line and thought, “I could never do that?” Or were you an active runner, jogger, walker in “another life” and you’re itching to get back into it? Are you active and you know you can cross the finish line, but just not quite sure on how to get there? Either way, the 30-Days to 5K Training Challenge can help you cross the finish line with satisfaction and a smile.
Why you should join the 30-Days to 5K Training Challenge:
There is no better feeling than setting a goal, working towards it and then knocking it out of the park. There is no better literal expression of achievement than physically crossing the finish line. And this isn’t a proverbial “finish line” you really do get to run across it and it’s the best feeling ever. Once you commit to this challenge, you have already seen yourself finish the race. Then all you have to do is follow the 30 days of simple instructions to help you get there as pain free and happy as possible. Whether it seems far-fetched or exciting – you can do it!
How to do the 30-Days to 5K Training Challenge
We want to start the new year off with a bang — Training starts on January 1st! This makes finding a 5K race the weekend of February 1st important. If you can’t find one locally — fear not! We will host a “virtual 5K” on Saturday February 1st! You map your course, you time yourself and you report back how it went and post pictures. Having the support of the challenge series will make it more fun and you more successful. This is where recruiting running buddies is essential!
How to do the 30-Days to 5K Training Challenge anytime:
Pick a race and back yourself up 30 days and you’re all set!
Is the 30-Days to 5K Training Challenge not challenging enough?
If you’re already an active runner, jogger or walker and heading out for a mile run seems too easy, then double up the mileage and train for a 10K! The whole goal here is to get more people on a plan that is not too intimidating, but challenging at the same time. We can add a 10K race to our Virtual Race on February 1st as well!
Regardless of timing, your 5K training schedule will be broken down like this:
Mileage Days: On these days, you will walk or run the designated distance. In week one, you start with one mile and max out at 3 miles towards the end of the challenge. Your 5K is just over 3 miles, so you will know you can finish, the only variable will be how fast you go. On these days, be sure to warm up for 5 easy minutes, put in your distance at a pace you feel comfortable with, and then cool down for 5 easy minutes. Then end with some simple stretching (stay tuned for more posts on ideas for proper stretching).
Cross Train Days: The day after your longer mileage day, you will want to get in a cross training/cardio day. This will keep your muscles moving and help with recovery, without any unnecessary high impact mileage. It will also help build your endurance. Good examples of cardio cross training would be biking, swimming, elliptical or rowing machines.
Rest/Stretch/Weight Days: These days are challengers’ choice. Stretching and strength training are both important parts of your training plan. Strength training leads to stronger quadriceps, which creates stronger knees, decreasing your chance of injury. Adding a yoga class to your schedule can also be important to improve your flexibility, also decreasing your chance of injury. Choose days that work best for your schedule, but try to dedicate at least one day a week to weight training and stretching. If you’re not feeling it, then take a rest day.
Mandatory Rest Day: No matter how good you are feeing, it is essential that you take at least one full day per week to completely recover. Rest is just as essential as running when it comes to a good training plan. Getting started on the 30-Days to 5K Training Challenge:
- Search for a local 5K on February 1st, or start charting your own course and participate in the 30 Day Challenge Series Virtual 5K!
- Find the event on FaceBook Here and click “going” then share with your friends! Recruit a training team! Running buddies can be your best line of defense when looking to follow through on your goals. The more buddies you start with, the more likely you all are to finish together.
- Join the Fun, Healthy, Fit Community to get access to your printable tracker/training plan. If you are already a member, you will get an email on Friday the 27th with all the new trackers.
- Get social for more support and motivation. Like the Teresa Marie Wellness on FaceBook and/or Follow @30_Challenge on Twitter.
- Starting January 1, follow your training plan!
- Stay tuned for more posts on proper stretching, eating and race day tips and strategies!
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