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Start running: 6-week training plan to accumulate up to 5 km (3.1 miles)

We all know that cardiovascular activities, like running, are great for your health. Getting into a running routine will improve your well-being on numerous levels, both physically and mentally. Whether you’re new to running or thinking about getting started, knowing where and how to start can be the most challenging aspects of getting up and running. The best thing you can do is set a goal and then put together an execution plan.

A great starting goal for beginning runners is a 5K run, which equals 3.1 miles. Even if you don’t currently run at all, it can take as little as 6 weeks to train for one of these races. Most cities host 5K races on a regular basis and usually support good causes. Or just set your goal to run 3.1 miles in 6 weeks. So set your sites to a goal and then follow this easy 6 week training plan.

Week 1

exercise

This first week you just want your sites to get off the couch and get moving. Start by simply selecting four days to jog or walk 0.5 miles. If you choose to walk, walk as fast as you feel comfortable.

Strengthening

You should also plan to do two days of light strengthening. Strength development is extremely important when training for a race, as it builds the muscles needed to run continuously. You do not need to lift heavy weights and bulk up. Your own body weight or light, free weights will be more than enough. You can do this in the comfort of your own home with free weights or a yoga mat, or if you have access to a gym, use their machinery.

Diet

During this first week it is a good idea that you also start adding healthy foods to your diet and this will give you energy while you run. Avoid heavy, greasy foods that can make you feel tired and drain your energy. Foods like nuts, fruits, and vegetables are great for high-energy nutrition.

week 2

exercise

Now that you’re through your first week, increase your mileage to 1 mile three or four times this week. Try to run all the way if you can, even if it’s at a very slow pace. Make sure to stretch before and after, so you don’t pull any muscles.

Strengthening

Continue to strengthen twice this week. Yoga is an excellent activity for building strength, as it is a total body exercise that is overlooked by many. It’s also a great exercise for runners, because it stretches muscles that tend to tighten as your running distance increases.

Diet

Keep adding healthy foods to your diet. You may also notice an increase in hunger as you exercise more. Definitely eat when you’re hungry, but keep in mind that running a mile only burns 100 calories, so eat wisely.

week 3

exercise

Add another half mile to your run. You have reached 1.5 miles now!

Strengthening

Continue strengthening development twice a week. You may want to add core exercises, like planks or crunches. Make it a goal to plan for 30 seconds.

Diet

Keep adding healthy foods to your diet. Make sure you drink plenty of water before and after you exercise.

week 4

exercise

You’ve reached the halfway point of six weeks! Just three short weeks ago you couldn’t run at all. Now you can increase your mileage to two miles, three times a week.

Strengthening

Continue strengthening development twice a week. Try to plan for 45 seconds.

Diet

Consider making great tasting post-workout shakes. All you need is frozen fruit, a liquid, like fruit juice or milk, and you’re good to go. Also consider adding greens to your smoothie, like spinach or kale, as they’re packed with antioxidants.

week 5

exercise

Almost there! Increase your mileage up to 2.5 miles this week. Now that you’re going to be going longer distances, be sure to stretch really well before and after each workout.

Strengthening

Continue strengthening development twice a week. Try to plan for 60 seconds. Squats are great for strengthening your leg muscles for running.

Diet

As you run more, you can start to run low on electrolytes. Try to replace them by drinking all-natural coconut water, which is high in potassium. Potassium is an essential electrolyte for runners.

week 6

exercise

You are now ready for the final leg of your workout. You’re up to 3 miles this week! Try to run 3 times this week, giving yourself one rest day and two strengthening days. The day before you run the 5K, it’s a good idea to do a short run, say 1 mile, just to keep your muscles warm.

Strengthening

You can continue to get stronger this week. Just make sure you don’t overdo it. You don’t want to be sore on race day.

Diet

Keep eating healthy foods. A day or two before the race, make sure you don’t eat anything too heavy or out of the ordinary. You don’t want to have to deal with an upset stomach on race day.

week 6+

Hopefully, after completing your 6 weeks of training, you’ll feel great, both inside and out. Running can be truly transformative. Don’t stop at 5K. From here you can continue your running routine maintaining a distance of 3 miles. Or, if you’re feeling more ambitious, you can set higher goals and start training for a 10 km (6.2 mile) race and maybe even a half marathon (13.1 mile). Just continue to increase your mileage and pay attention to your runner’s diet and you’ll reach your next goal in no time!

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