how to train for a 5k in a week

How To Train For A 5K In One Week. Here Is How You Can Get Started

When it comes to running and all things physical, you probably could care less about it. True, you do your best of going out every so often (perhaps once or twice a month) for a small jog around the neighborhood, but by no means are you a passionate runner.

However, despite not being a huge fan of running, you are interested in completing a 5K run, at least for the sake of saying that you have done so. In other words, you want bragging rights. At the same time, though, you know perfectly well that you are not in shape yet to run a successful 5K, since most of your workouts have been minimal and limited to no more than four kilometers tops.

With the 5K race coming up in about a week, you might be wondering just how you can get yourself into shape beforehand? After all, you do not want to make yourself look bad by running out of steam within the first two kilometers.

That said, we are here to help. Learn more in this article on how to train for a 5k in a week. Our tips and tricks to keep you motivated and fit will serve not only to whip you into good shape for the event, but also inspire you to adopt a healthy running lifestyle even after the race ends. Who knows? Perhaps you will learn to enjoy running!

Without further ado, let’s get started!

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Things You Will Need for this Tutorial

· Running shoes.

This sounds like an obvious, but you might be surprised to discover that many people end up buying the wrong running shoes to work out in. Whether it is the mistake of getting casual cross trainers or the wrong shoe size, it is the little things that can make or break your running experience, from comfort to the risk of getting injured.

That said, it is important that you find a good running shoe, especially if you have ankle or arch problems. Look for those that offer not only cushion, but also arch support for high, medium, or low arches. Test its durability and make sure to get new pairs after every 300 to 500 miles.

· Timer watch.

Especially if you want to show that you have a good race time, timing yourself on workouts is the way to go. It does not need to be a huge, fancy watch: a simple one with the essentials such as a stopwatch will suffice. Other features like calculating heart rate and calories burned are useful, but not completely necessary.

· Water bottle.

Since you will be running more than usual, you will be sweating more and therefore losing a lot of water in your body. That said, it is imperative that you have water at hand. Getting a good water bottle is practical, since it is portable and easily at your disposal whenever you feel thirsty.

· Protein.

From protein powder to running gels, there is a variety of different forms of protein that you can consume to increase your energy just before it is time to race. While you can get sufficient amounts of it from a good diet of lean meats and legumes, having that extra boost can really make a difference in performance; just make sure not to take too much of it!

· Running partner.

Especially if you are on a time crunch to improve your running, it is super helpful to have someone to run with, as a way to set the pace and keep you in check on consistency (during runs and for daily exercise). Not only that, but also both of you help each other out in a mutual fashion, to help one another improve and be the best runner you can.

5K Workouts in One Week

Now that you have the necessary equipment you need to running effectively, here are some workouts that can whip you into shape in one week. The key is to start slowly, before gradually building up to that 5K mark. Here is how you can get started:

Day 1

Start with a half-mile warmup (or 2 laps on the track) before doing a one-mile run at a moderate-jog pace. Finish with a half-mile cool down. Total mileage: 2 miles (3.2 kilometers).


Day 2

Start with a half-mile warmup before doing a fartlek one-mile run in which you alternate between a jog and race pace (60 percent and 80 percent of your maximum speed, respectively). Cool down with a half-mile jog. Total mileage: 2 miles (3.2 kilometers).


Day 3

Start with a half-mile warmup before doing a one-and-a-half-mile run at a moderate-jog pace. Finish with a half-mile cool down. Total mileage: 2.5 miles (4.0 kilometers).


Day 4

Start with a half-mile warmup before timing yourself at race pace for one mile. Cool off with a one-mile slow jog. Total mileage: 2.5 miles (4.0 kilometers).


Day 5

Start with a half-mile warmup before doing a two-mile run at a moderate jog. Cool down with a half-mile run. Total mileage: 3 miles (~5 kilometers).


Day 6

Start with a half-mile warmup before doing a fartlek two-mile run in which you alternate between a jog and race pace. Cool down with a half-mile jog. Total mileage: 3 miles (~5 kilometers).


Day 7

Start with a half-mile warmup before doing a two-and-a-half-mile run at a moderate jog. Finish off with a half-mile cool down. Total mileage: 3.5 miles (5.6 kilometers).


In the mean-time, it is necessary that you stretch before and after your workouts to prevent yourself from getting sore the following day. Take in protein for workouts that require you to run at race pace.

Take away message

While it might seem difficult to go from zero to 5K in merely a week, it can be achieved if you put your mind and body into it. Having the right equipment, as well as a running partner, can really make a difference in motivation and helping you achieve that 5K run. Soon enough, you will be ready to go!

Reference

http://www.active.com/running/articles/the-best-race-week-5k-workout


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