5K Training for Beginners: Week 1

This post is for all my friends that are wanting to try to run a 5K, but are not runners.

(If you are already a runner then follow Rachel's great post about endurance running this week!!!)

If this is your first 5K challenge then your first step should be to find a place where you like to run and to determine the mileage. You want to aim between 3-4 miles. I usually run around my neighborhood, rather than a track, because I have more to look at and that helps to keep me entertained.

  • Start by walking the 3-4 miles a few times a week.
  • Add intervals where you run 1 min, then walk 2 mins and do this for the full 3-4 miles. This will help to build your endurance, so you can work toward running the full 5K.
  • Remember that your goal is to complete the 5K and to run as much of it as you can, so push yourself safely.
  • A good pair of shoes is a must!!! I recommend Asics, or New Balance shoes, because of their support, and shock absorption.
  • Don't forget to stay hydrated and to stretch.

Good luck!!!

Xo Ashley

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