Whether you consider a 5KM run as something you could do in your sleep or something of a challenge, there is one thing that remains - it will add a new dynamic to any workout routine.
It is a good way to train your body whether you are a beginner or an advanced runner trying to ease your way back in. Here is how you can reach your first 5KM run.
Go at a steady pace
Before kicking off your training, it is important to remember that not all days will be the same. Some days will need you to push to the max with speed runs, and other days will require rest. The weather and your schedule will also affect what you can achieve. Find what works for you and use your rest days to stretch it out.
Start by walking
Before you can run, get used to walking up to five kilometres to a set destination and back. The aim is not to sweat, but to warm yourself up towards the next step, which is jogging. Jog at a comfortable pace once you get used to walking. Should you feel tired or out of breath, shift to walking briskly. Keep moving. You can also use these types of runs for recovery day.
Introduce speed runs
Speed runs are short but intensive to help build your endurance and breathing technique to help you reach your 5KM goal. It will require your best effort, but also remember to listen to your body. For 1 minute run as fast as you can. Do this at least eight times and take breaks in between. If one minute is too short, extend the time to one that is challenging, but doable. The aim is to get your best time in with these by improving each week.
Long runs
Long runs are perfect for building your strength and endurance. It's all about pace instead of speed. Long runs train your body and mind to go the distance. Attempt to do at least one long run (1KM or 1.6KM) run in a week. Run at a comfortable pace. Should you feel it to be too challenging remember to slow down into a brisk walk to keep you moving. Gradually build your distance the more you get used to each long run.
Alternate your pace
Training to run is all about challenging your body by building your stamina, endurance and strength. One of the ways you can truly improve your way to running your first 5KM is doing what is known as Fartlek. Fartlek runs focus on your speed and strength by making use of alternative paces and distance. Challenge yourself with this method by running 1 minute at a fast pace, then slowing down to a paced run and then back again. Adding hills and steeps to your route can strengthen your body for when it is time to hit your 5KM goal.
