Go the 5k Distance

Wednesday, October 26, 2011

Photo: Courtesy of graur razvan ionut

This Saturday, October 29th, UNH Campus Recreation will be holding a 5k (3 miles) road race for the homecoming festivities.  The run will start off at 9am and welcomes runners up to the challenge. This race is a certified USA Track & Field course that will loop through the UNH campus and Durham. This road race will test the runner’s strength, determination, and endurance. 

Many of the runners participating at this Saturday’s race have experience with long distance running, and will be able to pace themselves to finish the race. But how did they get there? If you are not a runner, how can you work up to participating in a road race?

The first step is to plan a goal for yourself.  The goal must be measurable, achievable, and timely.  Kathleen Doheny from WebMD says that a training program for a 5k race should start 15 weeks before the actual race.  You will want to plan out your schedule of training for each week. One suggestion is to use checks and cross out tasks to make yourself feel more accomplished.  It is important that you start out at a consistent pace, by transitions from walking, to jogging, and finally to running.  Another key component to running a road race is motivation.  Whether you have a “running buddy” or a mental booster, motivation will feed your determination to run. 

WebMD provides a 15 week program that is labeled “Sofa to 5k”. Each week is planned out for you, so you automatically know what you need to do to get ready for the 5k race. On Monday, Wednesday and Friday, individuals should walk or cross train (XT). Cross training are activities such as swimming or weight training. On Tuesday, Thursday and Sunday, individuals should jog or run for the allotted amount of time or distance.

Week

M-W-F

Tues-Thurs

Saturday

Sunday

1

walk or XT

run 10-15 min

off

1 mile

2

walk or XT

run 15 min

off

1 mile

3

walk or XT

run 15-20 min

off

1.5 mile

4

walk or XT

run 15-20 min

off

1 mile

5

walk or XT

run 20-25 min

off

2 miles

6

walk or XT

run 20-25 min

off

1 mile

7

walk or XT

run 25-30 min

off

2.5 miles

8

walk or XT

run 25-30 min

off

1.5 miles

9

walk or XT

run 30 min

off

3 miles

10

walk or XT

run 30 min

off

1.5 miles

11

walk or XT

run 30 min

off

3.5 miles

12

walk or XT

run 30 min

off

1.5 miles

13

walk or XT

run 30 min

off

4 miles

14

walk or XT

run 30 min

off

2 miles

15

walk or XT

run 30 min

off

5K Race

 

Following this schedule can help prepare you for the next road race in your area. Remember that physical training is not the sole member in this battle.  Maintaining a nutritiously balanced diet is important help keep the body healthy and strong. Also, before starting any new fitness regime, it is always important to check in with your health care provider. 

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