Bluestone's Recommended 5K Training Program
Here we'll detail a recommended training plan and give some tips and tricks to help you prepare for your next 5K.
Our 6 Week (Plus Warm-up) Training Plan
The goal of our plan is to build you up slowly to race day over the course of 6 weeks. How you say? Easy just follow this plan of running as little as 3 times a week:
Bluestone's Recommended Training Program
Week — Weekday 1, Weekday 2, Saturday
Warm Up — 0.5 mile, .05 miles, 1 mile
1 — 1.5 miles, 1.5 miles, 2 miles
2 — 2 miles, 2 miles, 2.5 miles
3 — 2 miles, 2.5 miles, 3 miles
4 — 2.5 miles, 2.5 miles, 3 miles
5 — 2.5 miles, 2.5 miles, 3 miles
6 — 2.5 miles, 2 miles, Race Day 3.1 miles
Tips & Tricks
As you start out, run every other day. A few things to remember: this is new to your body so you want to take a few minutes to warm up before each run but more importantly AFTER each run. Tight, stiff muscles can affect your running gait over time and cause more issues down the road. Make sure you hydrate. Everyone sweats differently given their body and the type of weather they train in, but keeping those muscles hydrated is key! On the days between running, don’t forget that other training (i.e. yoga, strength training, spin class, bike riding, core exercises) will only add to your overall fitness and help you during this build up AND on race day.
So, now you’ve done all this training and you’re standing on the start line come race day…now what?! Well, first…breathe! You’ve put in all this training and you’re going to do great. No need to let stress or nerves ruin the fruits of all your labor. Stay warm and limber as that gun start approaches.
You want to position yourself near the first 1/3rd of the running field. This should allow you good space to get a nice, comfortable pace in the race after the gun goes off. Pick your line. Always have your head on a swivel. You want to be cognizant of those running around you and of the course. Stay to the right. That allows faster runners to get by you and allows you to focus on the task at hand instead of darting through the field. Remember, to focus on each mile marker. Use each as a gauge. Have your nerves kicked in and you’re running too fast and are short of breath? Then slow down. The first two miles go by and you feel like you’re not expending any effort? Then let’s pick up the pace! As that three-mile marker approaches, it’s time to relish all the hard work you’ve done and give it that final kick to the finish. As you cross the line you should be filled with pride with a grin on your face. You did it!