Run Training: Preparing for Your First 5k Race

by | Jan 10, 2015 | 0 comments

One of the best ways to stay motivated to keep you working towards your goals is to sign up for an event.  There are many running events to choose from, as well as obstacle course events that you can train for to help you stay motivated to reach your goals.  Running is something you need to build up to steadily to ensure you don’t end up doing more harm than good.

Here are 4 ways that you can improve your running game, your fitness, and get yourself closer to your goals.

1. Run 3 times a week (distance run, sprints, and hills)

Distance runs will help improve your endurance.

Sprints will help you improve your speed (which is important for runs under 10k).

Hills will help you improve your power (also, this particular race is in high park and the course has a lot of hills, ending with spring road which is about 1km of uphill madness!)

Here is an example training program that will give you an idea of what your week should look like:

12 week 5k Prep

2. Strength training twice a week

This should include all of your large muscles in the body.  Running will help break down the body (fat, but also some muscle), so it is important to maintain your muscle mass through resistance training.  If you need help in this area, feel free to get in touch for private training!

3. Do your balance work!

Balance is one of the most important aspects of your run training.  It will help you build up the muscles you use to stabilize your joints (especially in the ankles and knees) while you run.

To read more about balance work and running mechanics, check out my most read post of all time here!

4. Do your mobility work!

Foam rolling, including rolling with lacrosse balls and dowels are important to prevent injury and recover from your runs.  You should be rolling out at least once a week for half an hour, and a few minutes after your workouts.  You can check out a few basic techniques on my Facebook page.

Continue with this sequence for the next 12 weeks and you are golden!

Good luck and happy training!

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