by Tara Raisig
Admit it – you’ve passed those runners with admiration. You know the ones - with their hair slicked back by sweat, nylon shorts in all their neon glory, and a slight smirk mysteriously frozen on. You’ve thought about trying to go for a run or maybe even a race to find out first hand about this so-called “runner’s high”, but quickly dismissed the idea citing momentary insanity. But listen up… I’m here to tell you to embrace that idea, however crazy it may sound to you now. You can go from desk chair to 5K race in 12 weeks.
A 5K (3.1 miles) is a very popular racing distance. This is due to the realistic-yet- challenging length that weekend warriors and elite athletes alike can enjoy. As a result of the increasing pavement-pounding population, it seems as though 5Ks are popping up everywhere – each often boasting its own beautiful scenery or silly theme. Many are for charity, some are free, but all will guarantee you a test, an adventure, and bragging rights over your friends who choose to sleep in that weekend.
Designed for those who have passed a physical exam but who have done little exercise recently, the program that follows is complete with training tips, mental preparation, and a schedule (a.k.a your training Bible, Koran, or book of choice). When you can complete this program, you’re ready for a 5k! Although you will find many fitness professionals and websites claiming to rocket beginners through a training program in 8 weeks or less, I find 12 weeks to be a much more reasonable and effective time period for the new and weary. It will take an adjustment to allow your muscles, bones, and joints to accept you being on your feet and moving constantly for the 30 or 40 minutes it will take to complete the race.
The first eight weeks of the program is based on time. The time given should be spent mostly walking in the early stages, and then progressing slowly to jogging and running as tolerated. To ease into jogging, try a combination: walk for 2 minutes, jog for 2 minutes; alternate until you have completed the time. All jogging/running should be a gentle effort. A good way to maintain this effort is the “talk test”. If you would not be able to carry on a conversation at the pace you’re going, take it down a notch. This will allow you to remain in the fat burning and aerobic breathing conditioning – exactly where you should be. If you have access to a heart rate monitor, keep it just under 75% of maximum heart rate for these first eight weeks. No monitor? No problem. To estimate your maximum heart rate, subtract your age from 220. Example for a 40 year old: 220 – 40 = 180.
Each week gives three days “off”, but if you would like to incorporate some light cross-training on those days (weight-lifting, swimming, rowing), that would be beneficial as well. Just leave at least one day a week as a true rest day. It is best to spread the runs out throughout the week, but if you need to switch a training day with a rest day here and there to make it fit into your schedule, do that! What’s most important is that all of the training gets done. Print out the program with your modifications for scheduling and post it on the fridge. Seeing it there everyday will not only be a great reminder for yourself, but it will inform the whole family as to what your goals are. If you increase the number of people that are aware, you’re not only gaining the kind of outside motivation you need to start and stick to the program, but you just may find your family members marking your race day in their calendar to show up and support you.
After you complete the first four weeks of the program, plan to spend some time surfing the ‘net and find a 5K race that falls at the end of week 12 on your training plan. If you happen to find one for a week or two later, just double up on week 10 and/or 11 of your training. You should register for the event at this time as most races will increase registration fees as the event date nears. Besides, it won’t feel real until you can mark the date, time, and place on your calendar.
The numbers in the chart below refer to time in minutes to walk/jog/run consecutively per day for the first 8-weeks.
The final four weeks of the program are based on distance. This will prepare you properly for the length of the run as you will actually be covering up to 5 miles. At this point, you will have gradually built up your cardiovascular, skeletal (bones), muscular, and connective tissue (tendons and ligaments) systems to withstand the strain of steady running. If you have been taking walking breaks during week 7 or 8, start week 9 with a slower pace, but maintain a continuous jog. The goal for this program is to cover the distance in a race situation with no walking needed and to just allow the inevitable endorphins that will surely visit you on race day to boost your time and sprint you past a few people on your way to the finish line. But, if there is any question of injury or overtraining either in practice or on race day, be conservative and follow up with your doctor.
The numbers in the second chart below refer to miles to be run, rather than minutes.
Warning: Competing in road races can and will become addictive. Good luck out there and be safe!
Get healthy. Stay healthy. Feel fit. And the rest will follow.
ABOUT THE AUTHOR: Tara Raisig is a registered nurse and personal trainer. Her goal is to educate as many people as possible about the benefits of exercise and setting bite-sized, attainable goals. For questions or comments, feel free to contact Tara at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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