Non-Runner to 5K Race (12 weeks) Who Are You?
Non-Runner to 5K Race (12 weeks) Who Are You? You are currently a nonrunner who is medically fit enough to get on the road and start running. You can walk for up to 30 minutes at a reasonably brisk pace without stopping. You’ve chosen a pair of running shoes with the help of a good independent running shop and have read the Runners’ Paradise Beginners Guide to Running. You’re not sure how far you can run without stopping you’ve never tried but it’s not likely to be far. You want to be able to complete a 5K race without walking...even if it takes a while. What This Plan Will Do for You This is a 12 week plan that will get you running through a runwalk program to the point where you can run 5K (3.1 miles) without stopping. It will take you longer to complete than the 5K plans which have you racing after about 6weeks but with walking breaks. There is no structured interval training in this plan and no hill training. The mileage is not excessive. The aim is to get you over the 5K finishing line injury free, enjoyably and with a hunger to do more! You may find that our plans are over a longer period of time than some of the other plans you’ll find on the internet. As a new runner, you need to build up gradually. Beware plans that ask you to do too much too soon (there lies injury!) How to Use This Plan Your aim is to be able to cover 3.1 miles (5K) without walking, so this training plan uses runs measured by distance (rather than by time) to get you to that goal. To measure the distance of a route, you can do one of the following: ● ● ● ● Run on a track, where each lap is normally 400m. Measure the length of a route in your car beforehand. Map the route out in advance using an online running tool such as RunKeeper Run with a GPS watch that will measure the distance as you run. All of your running in this plan is categorised as steady. This is running that is done at an easy, conversational pace. Rest. Where you see a rest day specified in the plan, you will not be running on this day. This does not mean that you need to be inactive, however. You could go for a walk or do some light cycling or swimming. Crosstraining (Xtrain). Crosstraining is a great way to improve your fitness on days when you are not running. Cycling, swimming and rowing are all great crosstraining activities. The Stairclimber and Elliptical Trainer are less suitable because they use muscles in a similar way to when you are running. At this stage in your training, there’s no need to go nuts with the crosstraining. Keep it light, and just do what you feel like. Core work. A strong core is important to a runner. It allows you to run further without fatiguing and gives you more power. It also helps you to maintain a better running form, which can mean less injury. Core training in this plan is optional. If you want to do it, go ahead (check out the Runners’ Paradise Online Strength Training programme to get you started). If you want to skip it, or crosstrain instead, then that’s fine too. If you progress to longer distances, we seriously recommend that you introduce some core training into your schedule as part of your weekly routine. Injury. If you feel excessively tired on a day that you’re supposed to be running, or feel that you might be getting injured, then it’s ok to skip a session. Listen to your body. But don’t try to play catchup by adding in additional sessions or making other weekly sessions longer. If you skip more than 1 week in the plan, we recommend choosing a later ‘target race’. And finally, this is a generic plan. It’s designed for everyone. You may be capable of more depending on how fit you are right now. If you find the plan too easy, then either consider: ● ● ● Switching to a later week in the plan where the effort feels ‘moderately hard’. Switching to our standard 5K Beginner training plan, or Getting a custom plan design specifically for your current capabilities and target race. The Plan Phase 1 - Walk-Run The first phase of the plan is designed to get you moving. It will take you gradually to the point where you can cover 5K using a combination of running (more) and walking (less). The pace at which you run is not important, so take it easy. When walking, you should do this at a fairly brisk pace. Week M T W T F S S Miles 1 Walk ½ mile; Rest or Core training Walk ½ mile; Rest or Xtrain Walk ½ mile; Rest Walk ½ mile; 8 2 3 4 then run 1 min; Walk 1.5 min for 1.5 mile then run 1 min; Walk 1.5 min for 1.5 mile then run 1 min; Walk 1.5 min for 1.5 mile then run 1 min; Walk 1.5 min for 1.5 mile Total = 2m Total = 2m Total = 2m Total = 2m Walk ½ mile; Rest or Core training Walk ½ mile; Rest or Xtrain Walk ½ mile; Rest Walk ½ mile; then run 1.5 min; Walk 1 min for 1.5 miles then run 1.5 min; Walk 1 min for 1.5 miles then run 1.5 min; Walk 1 min for 1.5 miles then run 1.5 min; Walk 1 min for 1.5 miles Total = 2m Total = 2m Total = 2m Total = 2m Walk ½ mile; Rest or Core training Walk ½ mile; Rest or Xtrain Walk ½ mile; Rest Walk ½ mile; then run 3 min; Walk 45 secs for 1.5 miles then run 3 min; Walk 45 secs for 1.5 miles then run 3 min; Walk 45 secs for 1.5 miles then run 3 min; Walk 45 secs for 1.5 miles Total = 2m Total = 2m Total = 2m Total = 2m Walk ½ mile; Rest or Core training Walk ½ mile; Rest Walk ½ mile; Rest Walk ½ mile; then run 5 min; Walk 30 secs for 1.5 miles then run 5 min; Walk 30 secs for 1.5 miles then run 5 min; Walk 30 secs for 1.5 miles then run 5 min; Walk 30 secs for 2 miles Total = 2m Total = 2m Total = 2m Total = 2.5m 8 8 8.5 5 6 Walk ½ mile; Rest or Core training Walk ½ mile; Rest or Xtrain Walk ½ mile; Rest Walk ½ mile; then run 7 min; Walk 30 secs for 1.5 miles then run 7 min; Walk 30 secs for 1.5 miles then run 7 min; Walk 30 secs for 1.5 miles then run 7 min; Walk 30 secs for 2.5 miles Total = 2m Total = 2m Total = 2m Total = 3m Walk ½ mile; Rest or Core training Walk ½ mile; Rest Walk ½ mile; Rest Walk ½ mile; then run 10 min; Walk 30 secs for 2 miles then run 10 min; Walk 30 secs for 1.5 miles then run 10 min; Walk 30 secs for 2 miles then run 10 min; Walk 30 secs for 3 miles Total = 2.5m Total = 2m Total = 2.5m Total = 3.5m 9 10.5 By the end of week 6, you will be able to run for 10 minutes at a time, followed by a 30 second walk break. Phase 2 - Pulling It Together The final phase of the plan is designed to get you to the point where you can cover 3.1 miles without walking. In the week before the race, you will ‘taper’. This means that you will cover less mileage that week so your body has a chance to rest before the race. The longer distance the race, the longer you usually taper for so your taper for the 5K will be short. Now that you have built up to running for 10 minutes at a time, we will follow the standard Runners’ Paradise basebuilding programme of 3weeks of increasing running load, followed by a 4th easier week to allow your body time to recover and adapt. The ½ mile walk at the beginning of each session is now considered a ‘warmup’ to the main event. The mileage count now excludes this warmup so it’s easier to see how far you’re actually runwalking. Week M T W T F S S Miles 7 Walk ½ mile; Rest or Core training Walk ½ mile; Xtrain Walk ½ mile; Rest Walk ½ mile; 11 8 9 then run 10 min; Walk 30 secs for 2 miles then run 10 min; Walk 30 secs for 3 miles then run 10 min; Walk 30 secs for 2.5 miles then run 10 min; Walk 30 secs for 3.5 miles Total = 2m Total = 3m Total = 2.5m Total = 3.5m Walk ½ mile; Rest or Core training Walk ½ mile; Rest Walk ½ mile; then run 15 min; Walk 30 secs for 3 miles then run 15 min; Walk 30 secs for 2.5 miles then run 15 min; Walk 30 secs for 3.5 miles Total = 2m Total = 3m Total = 2.5m Total = 3.5m Walk ½ mile; Rest or Core training Total = 2m 11 Xtrain then run 15 min; Walk 30 secs for 2 miles then run for 2 miles 10 Walk ½ mile; Walk ½ mile; Rest or Core training Walk ½ mile; Xtrain Walk ½ mile; then run for 2.5 miles then run for 2.5 miles Total = 2.5m Total = 2.5m Walk ½ mile; Rest Walk ½ mile; Rest Walk ½ mile; Total = 3m Rest Walk ½ mile; then run for 2 miles then run for 2 miles then run for 3 miles Total = 2m Total = 2m Total = 2m Total = 3m Rest or Core training Walk ½ mile; Xtrain Walk ½ mile; 10 then run for 3 miles then run for 2 miles Walk ½ mile; 11 Rest Walk ½ mile; then run for 2.5 miles then run for 3 miles then run for 2.5 miles then run for 3 miles Total = 2.5m Total = Total = 2.5m Total = 9 11 3m 12 Walk ½ mile; Rest or Core training then run for 2.5 miles Rest Rest then run for 2.miles Total = 2.5m 13 Walk ½ mile; 3m Easy run or XTrain Rest 5K Race 8 Total = 3.1m then run for 1.5 miles Total = 1.5m Total = 2m Rest Walk ½ mile; Rest Easy run Rest Easy run Preparation For Race Day As mentioned previously, the last week of your training plan involves running less miles than previous weeks. This is to give your body a chance to rest before your 5K event. To get the best out of your race also: ● ● ● ● ● Get your running clothes organized the night before and pin your race number to your shirt. Eat your normal breakfast about 2 hours before the race. If you eat earlier, also eat a sports bar or other light snack about 1 hour before the race. Arrive in plenty of time. You don’t want to be stressed before you start. Warmup thoroughly before you begin. Based on your predicted race time, place yourself accordingly in the lineup. As you’re a firsttimer, we’d suggest that you start towards the back there will be some people out there who will go out very fast from the beginning. And finally, enjoy yourself! You’ve just gone from nonrunner to a 5K. What’s your next goal?
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