Path To Fame, Glory, Etc.: A 5K Training Program

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

So you want to run a 5K, eh? Are you sure? Are you really sure?

Okay, that’s cool.  A 5K is actually one of my favorite running events, because it’s long enough to pose a challenge and make you put forth effort, but not so long that you feel like you’re running forever.  Plus, they are fun and very popular, so chances are you’ll be able to drag your friends to them.

With that being said…Are you really, really sure? Alright, fine.

All About A 5K

A 5K is short for 5,000 meters – which in American measurement is about 3.1 miles.  It is exactly half of a 10K – 6.1 miles – and a little over one-eight of an Olympic marathon – 42.135 kilometers, or 26 miles and 385 yards.  (Yeah, it’s a pretty weird measurement.) So, when you run a 5K, just multiply it by 8 and you have a marathon!

…Well, we’ll just stick to a 5K for now.

Prepping For A 5K: Nutrition

Half of this running program involves getting the right nutrition.  At least one month (but preferably sooner) before the 5K, you should start incorporating carbohydrates into your diet.  Pasta is the best all-around source of complex carbs you can get. Wheat bread is another good source. Any whole-grain cereal is a good idea, especially for breakfast. Basically, eat a lot of foods with bran, wheat, rice, or any other type of grain in them.

Also, get used to drinking a lot of water.  If you are ever thirsty during the day, you are dehydrated.  Drink up! It will make the 5K a lot easier.

The One-Month Training Program

Most programs for a 5K feature the same components:

Here’s a running tip - to prepare for the distance of a 5K, you need to work up to running 3.1 miles at least three times a day, with one or two long runs of 5-6 miles. For the first week, run 3.1 miles 3 times a week.  For the second week, run 3.1 miles 3 times and a long run of 5 miles on the weekend.  For the third week, run 3.1 miles 4 times and a long run of 5.5-6 miles.  On the last week leading up to the 5K, taper down by running 3.1 miles one day, 2 miles two days later, and 1 mile the day before the race.

For speed, head to a track.  One great idea is to do 800m (half-mile) repeats.  Do two laps on a standard track at race speed.  Rest for 90-120 seconds, and then do another round.  Do three repeats, getting faster each time.  Then do two 400m sprints with 45 seconds of rest in between to finish.

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