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How to run your first 5 km: training recommendations and training plan

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5 kilometers is a difficult distance, especially if you run it for a while. You should not overload your heart, if you have problems with the cardiovascular system, or a tendency to high blood pressure, then you should undergo a medical examination before training, and use equipment that allows you to monitor your heart rate.

The right technique is the key to a long run

You will not only easily maintain high speed throughout the distance, but also maintain your health. With the wrong technique, especially at long distances, it is easy to get injuries that can turn into chronic. Learn long-distance running techniques from professionals: books, videos, tips from professional athletes. For example, excellent benefits: "Running with Lidyard" by Arthur Lidyard, and "Natural Running" by Danny Ebscher.

Combine with strength training

But leave time to rest. Rest between workouts should be complete, without this, overtraining occurs. Sports results are falling, and the risk of injury increases several times. Depression and loss of motivation for training are simply inevitable. Train hard, but relax just as well.

5 km running training program

We divided the program into 5 levels, so that you understand how to learn how to run 5 km for a while. Each level is designed for 6-10 weeks of training. The initial levels develop techniques and give experience, a sense of the capabilities of your body while running, we gradually give exercises for running 5 km.

If you think that you are ready to move to a new level - spend a control race, note the time, if after it your heart rate does not exceed 80 - 90% of the maximum heart rate, then this is your current level. Calculating your maximum heart rate is easy using the general formula: 220 minus your age. But best of all, if before serious classes, you will make a cardiogram and consult a doctor.

Jedi Crib Program - 5 km in 35 minutes

At a basic level, we assume that you have the opportunity to run 5 km 3 times a week. At this level of the program, you need to train 3 times a week:

1 day. Gradually increase the distance from 5 to 7 km. You need to run in such a way that you can easily go the entire distance without stopping, and without going a step. Over time, try to run at an average pace. Strength exercises with emphasis on the muscles of the legs, back, cortex.

2 day. Warm-up distance of 3 km. 10 sets of 400 meters of running in 90% of speed at a distance of 5 km, in a time of no more than 2 minutes. Rest between segments no more than 60 seconds. 2 km for a hitch.

3 day. Warm-up distance of 3 km. 6 sets of 200 meters at maximum speed. Rest for at least 3-4 minutes for every minute of running. 3 km for a hitch.

After 5-6 weeks of training, before training 2 days, you need to run 5 kilometers for a while. After you get the time in 35 minutes, proceed to the next program.

Padawan Program - 5 km in 30 minutes

This program aims to develop basic stamina and strengthen leg muscles. Without this, going to other programs will be difficult and dangerous to health.

1 day. Gradually increase the distance from 8 to 10 at an average pace. Strength exercises with emphasis on the muscles of the legs, back, cortex.

2 day. Warm-up distance of 2 km. 8 sets of 600 meters of running in 90% of speed at a distance of 5 km, for a time not exceeding 2:50. Rest between segments no more than 45 seconds. 2 km for a hitch.

3 day. Warm-up distance of 3 km. 6 sets of 300 meters at maximum speed. Rest for at least 3-4 minutes for every minute of running. 3 km for a hitch.

After 5-6 weeks of training, before training 2 days, you need to run 5 kilometers for a while. After you get the time in 30 minutes, proceed to the next program.

Jedi Program - 5 km in 25 minutes

At this stage, it is necessary to develop the "explosive power" of the legs, and develop it to accelerate in different parts of the distance. To do this, we include several exercises in the program. These are frog jumps, high jumps, jumps in a full squat. Technique of performing “frogs”: from a full squat, straightening up, jumping up, landing on toes, and immediately taking the starting position in a full squat. High jumps are jumping with pulling the legs to the chest, from a standing position. Jumps in a full squat are performed without unbending legs, legs are repelled at the same time, the length of one jump is one or two feet.

1 day. Gradually increase the distance from 11 to 13 km at an average pace. Strength exercises with emphasis on the muscles of the legs, back, cortex. Jumping exercises - at least 30 repetitions of each exercise.

2 day. Warm-up distance of 2 km. 7 sets of 800 meters of running in 90% of the speed at a distance of 5 km, for a time not exceeding 3:40. Rest between segments no more than 60 seconds. 20 squats while resting. 2 km for a hitch.

3 day. Warm-up distance of 2 km. 5 sets of 400 meters, with maximum acceleration. Rest for at least 4-5 minutes for every minute of running. 3 sets of interval running for 1 km - alternating 100 meters of acceleration and 100 meters of light running. rest between sets no more than 2-3 minutes. 2 km for a hitch, an easy run.

After 5-6 weeks of training, before training 2 days, you need to run 5 kilometers for a while. After you get the time in 25 minutes, proceed to the next program.

The Master Jedi Program - 5 km in 23 minutes

In this program, we add another training day, for a full and safe development without overtraining. Also included in the program is the burpy exercise. Technique of its implementation: from a standing position, you squat, place your palms on the floor. Straighten your legs by jumping, moving to the lying position. Do one push up. Bring your knees to your chest in a jump, finding yourself in a squat position with your hands on the floor. From this position, jump up straightening. This is one rep exercise.

1 day. Gradually increase the distance from 13 to 14 km at an average pace. Strength exercises with emphasis on the muscles of the legs, back, cortex. Jumping exercises, at least 40 repetitions of each.

2 day. Warm-up distance of 2 km. 5 sets of 1000 meters of running in 90% of speed at a distance of 5 km, for a time not exceeding 4:25. Rest between segments no more than 60-80 seconds. 15 burpies while resting. 2 km for a hitch.

3 day. Warm-up distance of 3 km. 4 sets of interval running for 1200 meters - alternating 100 meters of acceleration and 100 meters of light running. Rest between sets no more than 2-3 minutes. 2 km for a hitch, an easy run.

4 day. Warm up 2-3 km. 6 sets of 400 meters, with maximum acceleration. Rest for at least 4-5 minutes for every minute of running. Power and jump training 1 day. Hitch 2 km.

After 5-6 weeks of training, before training 2 days, you need to run 5 kilometers for a while. After you get the time in 23 minutes, proceed to the next program.

The Master program - 5 km in 20 minutes

After this program, running 5 kilometers will no longer be a big problem for you, 20 minutes will click like nuts. Keep track of your technique throughout the race. Try to run 5 kilometers for a time after 6-7 weeks of this program.

1 day. Gradually increase the distance from 14 to 15 km at an average pace. Strength exercises with emphasis on the muscles of the legs, back, cortex. Jumping exercises.

2 day. Warm-up distance of 3 km. 5 sets of 1200 meters of running in 90% of the speed at a distance of 5 km, for a time not more than 5:15 for one segment. Rest between segments no more than 60-80 seconds. 15 burpies while resting. 2 km for a hitch.

3 day. Warm-up distance of 3 km. 4 sets of interval running for 1,500 meters - alternating 100 meters of acceleration and 100 meters of light running. Rest between sets no more than 2-3 minutes. 2 km for a hitch, an easy run.

4 day. Warm-up distance of 2 km 8 sets of 400 meters, with maximum acceleration. Rest for at least 4-5 minutes for every minute of running. Power and jump training 1 day. Hitch 2 km.

Style Summary

This program will give you the necessary base and knowledge to understand the methods and principles of training long-distance runners. Knowing how to run 5 kilometers in 20 minutes, you can improve your results in other distances. Use it to the benefit of your health, and monitor your well-being during your workouts. Good luck in conquering the distance.

Beginner Mistakes

A common mistake of beginners is the too intense beginning of a running history, as a result of which a person very quickly “burns out” both morally and physically. The main principle of the start of running training: a uniform increase in load, not more than 10% per week. An increase in the training load can be carried out by changing one or more factors, which gives great opportunities for the creative initiative of the coach and runner, which vary depending on the characteristics of the athlete.

At the first stage of preparation, the main means and methods will be mixed movement (walking in alternation with running) and continuous running at a uniform pace. Later, more intense forms of running are used - alternating and repeated. A typical mistake of all novice runners: from the very first meters of the first training session, start running as quickly as possible and try to endure as long as possible at this pace. This does not work!

At the initial stage, attention should be paid not to running speed, but to its duration. Increase the load should be gradual and run as much as you can at this stage of preparation. Trying to keep up with those who have been running for quite some time, you will not be able to achieve the desired result, but just wasting your energy in vain.

The main principle of the beginning of running training is a uniform increase in load, not more than 10% per week.

It is best to find a professional trainer and work with him, since the running technique plays an important role, it needs to be adjusted so that later you do not have to fix something that you already get used to. If you can’t find a trainer, I recommend that you get a training plan at your disposal. It can be downloaded on the Internet (without personalization), or you can find a competent online trainer who will write you a personal plan and will monitor its compliance and adjustment.

7 principles of preparation for the first run of 5 km

1. Start by alternating between fast walking and easy running. Do three to four low-intensity workouts per week (2-3 in the first week, no more). Each workout is followed by a day of rest - so the body can adapt to the loads. Earlier we wrote about 30 rules of running , where drew attention to the principle of "do no harm." With regard to preparing for their first run, the concept of “do not overdo it” is often used.

2. Do not neglect the dynamic stretch before training and the static stretch after it.

3. Remember that not all at once. Do not pay attention to the fact that the nearby athlete looks much stronger, faster, and his technique is perfect compared to yours. Believe me, everyone once started from scratch. Do not forget about the positive attitude and believe in yourself, moving towards the goal systematically.

4. Pre-select locations for your workouts. For a start, dirt tracks in the park are suitable. A moderately soft coating helps strengthen muscles and ligaments, and also reduces the risk of microtrauma due to shock load when running on asphalt and concrete. It would be logical to visit the athletics stadium. Do not forget that there, besides you, trained athletes train. Therefore, observe the basic rules of behavior at sports facilities:

  • running only counterclockwise
  • the first track is for speed running,
  • When listening to music while training, don’t forget to look around,
  • When crossing paths, make sure you don’t cut anyone.

This will help to avoid annoying conflicts leading to loss of motivation.

5. The more often the training, the longer your muscles remain in good shape. If you do only one workout per week, then each such workout is a kind of stress for the body.

6. At first, in the first week of training, you will think that the whole process is too easy and you can significantly increase the load. This is not worth doing, as it can lead to severe fatigue and, as a result, loss of motivation. Try to stick to your workout plan.

7. It is imperative to start training in the right running shoes. These should be professional running shoes. It is for running, and not for walking, tennis, basketball, etc. Running shoes should be bought half the size-size larger than yours. In the process of running, the blood begins to circulate actively in the body, and therefore the foot will become half a size longer during training.

Training Recommendations

Standard training programs, commonly called “from the couch to 5 km”, represent an average of an 8-week training program. Do not forget about the individuality of each organism. Perhaps for you the training period will be reduced to 4 weeks, as many promise.

Training should be carried out no more than 3-4 times a week, and from 30 to 45 minutes in each lesson are given for running training. The duration of the main training sessions indoors and on the ground is 1-1.5 hours, on the track 50-70 minutes. This includes warming up, hitching, stretching, resting, consulting with a trainer.

At this time, a large amount of various physical exercises are used to increase the level of development of the basic qualities - strength, speed and general endurance. The experience of leading athletes and special studies show that it is advisable to devote up to 60-75% of training time in this period to general physical training. Fixed assets - slow run, the duration of which is gradually increasing, at first evenly, and later - variable, with slight short accelerations.

Do not forget about the defining word - “gradualism”! Variable running is recommended to be added to the training plan no earlier than in the fifth week of classes. In repeated and alternate running, the following factors must be taken into account: the length of the training segments, the running speed, the number of runs, the length of the rest intervals between runs, the nature of the rest.

Beginners are recommended to participate in competitions no earlier than 2 months after the start of classes.

Often, I see newcomers a fair amount of constraint. They are afraid of what others will think. No need to be shy about how you will look, even if your actions seem clumsy to you. Over time, this will pass, and with proper preparation, you will soon look very confident while jogging, participate in competitions.

Runner Nutrition Recommendations

For any type of physical activity, proper nutrition is important, providing the body with the necessary energy and contributing to a quick recovery after training. And here we must not forget about the principle of regularity, you need to change the nutrition system gradually, allowing the body to break the habit of bad habits. Experts recommend adhering to the digital ratio: carbohydrates - 50%, protein - 30%, fat - 20%. Carbohydrates are called “runner fuel.” It is very important to get high-quality carbohydrates that are easily digested.

After running for an hour, the body needs enough calories to restore muscle. But this does not mean that you need to empty all the supplies of the nearest bakery. A pair of bananas and a sports carbohydrate smoothie will be enough.

How to breathe while running

Too many beginners face difficulty breathing while running. Often I see the same picture: a newcomer runs with his mouth tightly closed, carefully clenching his teeth, explaining this by the fact that he was taught this in school as a child. It's a delusion.

The fact is that running (even at a low speed) significantly enhances the body's need for oxygen, and breathing only with the nose does not allow us to “capture” the right amount of oxygen with each breath. As a result, an oxygen deficiency is created very quickly, which leads the runner to the only possible action - to stop, in order to somehow catch his breath. To prevent this, use mixed breathing: inhale simultaneously through the nose and mouth, which will significantly increase the rapid flow of oxygen into the lungs.

Week 2. Training 3 times a week

It includes the alternation of running and walking from the ratio of 2 minutes of running + 2 minutes of walking and so on for 20 minutes. Follow the running technique. It is imperative to perform dynamic stretching before and after the load. We add physical conditioning (special strength exercises aimed at strengthening the muscles and ligaments that are most active when running).

Week 3. The schedule of training and rest is the same.

Cardio endurance develops. We continue to alternate walking and running, but with an increase in the number of runs: 3 minutes running + 2 minutes brisk walking. The total duration of alternation is 25-30 minutes. We include in the training special running exercises (SBU), perform short series of 5-6 exercises, each 50 meters long. Increase the number of RPT series.

Week 5. Development of general physical endurance

The number of workouts per week is 4. Continuous running 20-25 minutes. Inclusion in the interval training plan:

  • warm up for 10 minutes jogging,
  • stretching 5-10 minutes
  • interval segments (accelerations) 5 times for 30 seconds, alternating with a light jog for 3 minutes,
  • 5 minutes static stretch,
  • hitch 10 minutes jogging.

Interval training will help you develop speed and endurance.

Week 8. Pre-Competition

The number of workouts is 3-4. The intensity of training is reduced. The number of interval training is 1. It is recommended to have a rest day just before the race.

Preparing to overcome your first, albeit relatively short, distance requires, for the most part, a good psychological attitude and clear motivation. The vast majority of beginners, having overcome the five-kilometer barrier, come to understand that all the obstacles are just in our heads, and soon begin to prepare for the conquest of more serious peaks.

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