Have you ever thought about completing a 5K, what about a Triathlon? Does this sound overwhelming and difficult? The answer is probably YES and this is why you haven’t done it. However, if you start small, set a goal, and make a plan you can do it! We are going to give you advice in 5 blogs on how to train for a 5K, 10K, 1/2 Marathon, Marathon, and a Triathlon.
The picture featured to the right is BayPoint Benefits Co-Founder Brian Hassan, who has completed multiple Triathlons over past few years. He’s an avid runner, biker, and swimmer. He highly recommends focusing on nutrition, drinking lots of water, and staying consistent with your training schedule.
Starting with a 5K:
Remember to start off walking, then gradually introduce running. Make sure you get a good pair of shoes designed for running. Don’t try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit your local running retailer for information on purchasing the best shoes for you.
This is a 12 week program for beginners. This is for people who have passed a physical but have done little exercise. If you can complete this program, you should be ready to participate in a 5k!
The first eight weeks of the program are based on time. The time suggested should be spent exercising, which at this stage means walking and running. All running should be gentle as far as effort goes, which means that it should be fat burning or aerobic conditioning. If you are using a heart rate monitor, every step the first eight weeks should be under 75% of maximum heart rate (if you do not know your max HR, use the formula 220 – age until better information is available). If you are not using a monitor, the exercise should be at an effort in which conversational talking is possible.
The last four weeks of the program are based on distance. At this point in the program you should be able to run pretty much the entire distance without any walking.
|Week 1||15 mins||off||15 mins||off||15 mins||20 mins||off|
|Week 2||15 mins||off||15 mins||off||15 mins||25 mins||off|
|Week 3||20 mins||off||20 mins||off||20 mins||30 mins||off|
|Week 4||20 mins||off||20 mins||off||20 mins||30 mins||off|
|Week 5||25 mins||off||20 mins||off||25 mins||35 mins||off|
|Week 6||25 mins||off||30 mins||off||25 mins||40 mins||off|
|Week 7||30 mins||off||25 mins||off||30 mins||45 mins||off|
|Week 8||30 mins||off||30 mins||off||30 mins||45 mins||off|
Based on miles:
Week 9 3 off 3 off 3 4 off
Week 10 3 off 4 off 3 4 off
Week 11 4 off 4 off 4 5 off
Week 12 4 off 4 off 1 5K Race off
The next blog we will provide a 10K training schedule. Good luck and be sure you set a goal for yourself and stick to it.