Before you start any 5k training program, runners of all abilities should consider seven key principles of training. It is recommended you follow a structured training schedule, along with goal setting, preparation, proper running gear selection, good nutrition, and most important…taking action.
Whether you select a beginner’s running schedule, or some other level of training program, nothing will count until you motivate yourself out the door. To run your first couch to 5k, you will need to focus on your training, making it part of your daily routine, balancing it with work and family time.
Along with any of the training programs, my training advice, incorporate cross training, as it is part of all training programs for runners, regardless of distance. And don’t forget the most important aspect of any run training…pace. Learn to pace every run you do. Let us get stated…
Step #1 - Get a Clean Bill of Health (Runners of All Abilities)
If you are already fit, been a competitive runner, has been doing a bit of jogging, or at least, incorporating some type of exercise, it is unlikely you will require any special modifications, medically speaking. Regardless, it would be unwise to start any training program without first visiting a medical professional and having a complete diagnosis and getting cleared to participate.
This includes having old injuries reexamined to ensure there will be no ill-effects from the training. It is often injury that sidelines many couch to 5k runners, so make sure to receive proper care throughout your training, as slight discomfort can certainly lead to more problems later on.
Step #2 – Goal Setting (Beginner’s Running 101)
Nothing you do rarely has any benefit without first setting a goal to accomplish your task. It is true in 5k training as well. Setting your sites on finishing a couch to 5k race, and even with a time goal is a great way to keep motivated throughout your training.
Something I try to get all my coaching participants to do is keep a daily log of your training and jot down their goals. Putting pen to paper seems to help keep one focused on accomplishing their task.
Step #3 - Prepare to Train (Time-Tested Training Advice)
It sounds funny, but just think about it for a moment. If I provided you a training program and told you to go out and start following it, you may seem a bit confused and certainly need some guidance. Going from sitting around to running a 5k is certainly a challenge and preparation is the key.
It is important to be organized, and have all your ducks in a row, sort-of-speak, because you don’t want to deal with it every morning before the crack of dawn. Make sure to keep everything else in perspective, and plan around any work or family function which cannot be rescheduled.
Keep in mind as you consider putting together your plan; can you spare the time to train, make arrangements at work, hire personnel to help out as necessary. Will there be family or friends who will not understand your new commitments? Now consider your running gear and attire; do you have proper running shoes, etc?
Step #4 - Choose Proper Running Shoes
Yes, proper running attire, manufactured of technical fabrics, is important, but it is not necessary. Running shoes, on the other hand, are vital in getting through your training unscathed. Poor, or old shoes is the most common culprit to running injuries. You would be surprised as to know injuries of the back, shoulders, neck can also be attributed to improper foot striking or running shoes.
Determining proper running shoes is a whole article in itself, but it is suffice to say, it is best to visit a specialty store and be properly fitted. When selecting your shoes, don’t get excited over one color, style, or even brand. Make sure the store has you try on different brands and styles of shoes.
Step #5 – Selecting a Proper Training Program (Follow a Structured Training Schedule)
This is a fine line…selecting a 5k training program which fits your fitness abilities, but challenges you at the same time. In order to successfully run your first couch to 5k, you will need to push yourself beyond your comfort zone.
The typical program I design for my participants is between nine and twelve weeks. The length of program you ultimately choose is dependent upon your present abilities and goals. Regardless of your abilities, however, you need to follow a plan to get you to the race and successfully crossing the finish line.
All programs for runners should have you running four to five days per week, and also incorporating cross training, rest and relation periods. Regardless of the program you select, make sure to always complete a five-minute warmup walk. This will also keep you motivated as you build stamina and running capabilities each and every week.
Step #6 - Taking Action
This may seem obvious, but is the most important aspect of any training schedule. It is the same with all other goal setting…planning, without execution means nothing. In order to get to the finish line of a 5k race, you are required to follow through with every part of your training program.
When I say follow through, this is everyday. Your daily routine needs to become habitual. As you may already know, it takes the human brain approximately thirty days for anything to become habit, so those first four weeks are critical that you stay the course and be highly motivated, follow the pace outlined for every run, and complete the distance marked on your schedule.
Step #7 – Prepare for Race Day
So you have made it to race day…fantastic! Now, before you start running the race, there are a few things to keep in mind. First, your adrenaline will be pumping, along with everyone else, so have care in not starting out too fast. Just as in your training, you need to pace yourself, holding off for a big finishing kick to get you across the finish line.
try to follow the same routine on race morning that you followed throughout your training. Wear the same type of clothing, eat the same, don’t test out any new eats or drink, as you only get this one shot. Start it off with five-minute warmup walk just prior to the start.
May I encourage you to check out my Training Schedules, or my Run Coaching section.
