Aspiring to run a 5K (3.1 miles) is a great fitness goal to have. Not only does it motivate you to run for longer distances without stopping to walk, it increases your accountability by giving you a date on the calender as a fitness deadline. The best part about 5Ks is that people of all shapes, sizes, and fitness levels will be participating. Don’t think of it as a “race”, it is merely a distance to be covered. There is no pressure to get first place, and there is no shame in finishing last, because finishing at all should be cause for celebration.
If you are not sure whether you are ready for a 5K, I have a one-week running program that will help you gauge your ability to complete a 5K run. If you can do this workout, then you are ready for a 5K. If you struggle to do this workout, now you have a running plan to follow for the next few weeks.
Cody’s 5K Workout Plan:
|1||Warm up + run at a steady medium pace||3 miles||25-30 minutes|
|2||Warm up + do either an interval training run or a hill workout||2 miles||15-20 minutes|
|3||Warm up + run at a steady high pace||3 miles||20-25 minutes|
|4||Take a rest day!||-||-|
|5||Warm up for 1 mile + 15 minutes of interval training or a hill workout + easy 1 mile jog cool down||2.5 miles||20 minutes|
|6||Warm up + steady medium pace run||4 miles||35-40 minutes|
|7||Take a rest day!||-||-|