End The Decade Strong With this Beginner's 5K Training Schedule
Welcome to 'workout Wednesday' when I share running or strength training for runners’ workouts.
Do you realize that we are six weeks away from the end of this decade? Signing up to run an end-of-year New Year's Eve 5K race is a great way to stay focused on a goal during the treat-abundant holidays and finish the decade strong.
Whether you are a beginner runner or an intermediate, a 5K race is an excellent opportunity to push your boundaries, and test your limits. It's a fun race to train for because it doesn't take over your whole life as a marathon might, but can be the catalyst to pursue a new and challenging goal.
Most people will "enjoy the holidays" and promise to get serious about their health and fitness on January first. Don't wait for the new year to pursue a new goal, finish the decade with confidence by running a strong 5K before the end of the year. Many cities offer New Year's Eve races, like this one in Fort Worth so you can celebrate your achievement with a champagne toast at midnight.
feeling festive and ready to train!
10 REASONS TO TRAIN TO RUN A 5K OVER THE HOLIDAYS
You can enjoy the holidays and train for a new goal. It doesn't have to be all or nothing.
Training can help offset some of those holiday treats. You don't have to pay penance for indulgences with exercise, but the extra calories over the holidays can help fuel your workouts.
A goal race will keep you focused and motivated to train during the holidays.
A lot of people have extra time off from work that can make fitting in a training plan a bit easier.
A training plan can add structure to your routine during a time when your usual routine may be off.
A fitness goal can motivate you to prioritize exercise, nutrition, and sleep, which will give you more energy all season long.
Exercise is a proven stress reliever. A training plan gives you scheduled time to blow off steam and combat potential seasonal depression.
A 5K is an excellent opportunity to start a new healthy family tradition. Recruit family, friends, kids, and neighbors to run or walk a 5K to build community and strengthen relationships.
The weather is often colder, which can be an ideal running condition, be sure to dress appropriately.
You'll boost confidence, build mental toughness, and improve your health to finish the year strong.
When the new year rolls in you'll be two steps ahead on your resolutions and ready to tackle bigger goals.
BEGINNER’S 6-WEEK 5K RUNNING TRAINING SCHEDULE
I created a beginner's training plan if you're ready to run the end of the year (and decade) strong! It's intended for beginner runners who are currently able to run at least a mile with walk intervals. This plan is for you if it's your first 5K, or you've taken a break from running, and you want to show up at the starting line feeling healthy and prepared.
This plan is a beginner running and walking intervals program.
Start at a slower pace than you think you could run. Slow is the key to start. Most new runners go out too quickly. When you start too fast, you won't be able to run as long. Starting slow may help you finish faster because you'll have more stamina at the end to run instead of walk.
If you have the energy in the second half of your run, then it is appropriate to increase the pace. Always run the second half faster than the first. It takes some self-control to go slow in the early stages of the run when you feel like you could run faster.
Check-in with yourself throughout the first half of the run, am I running at a pace that I can sustain? If you're running too fast to endure, slow down.
Run until you feel like you can't go on, then count out 30 to 50 additional steps in your head.
Then walk at a brisk pace only as long as you need until your breathing returns to normal (or near-normal). As soon as you've recovered, repeat a running interval for as long as you can go. Then count out 30 to 50 more steps. Counting steps after you think you can't go any farther helps you break through mental limits when you feel you can't go on. Counting helps keep your mind away from negative thoughts.
Repeat the running and walking intervals for the duration of the run distance on the plan.
Over time as your body adapts, your running time will increase, and your walking time will naturally decrease as you get stronger and improve fitness. Walking for only as long as you need to recover will help you naturally increase running time and shorten walking time as you build fitness. You must be honest about the time you need to recover for this to work, start running again as soon as you are able.
This program includes three running days per week, one to two beginner strength training days, and two to three rest days. Strength training will help you run stronger and reduce the chance of injuries.
During the last two weeks, one run day per week is hill repeat training. Hill repeats will build strength and speed and can help improve your overall 5K time. You can learn more about how to do hill repeats in this blog post.
Rest days are part of the plan; please adhere to them as strictly as you do the workouts.
Are you ready to finish the end of the decade strong with a 5K? You have enough time to train and enjoy the holidays. Once you've achieved this goal, stay tuned next year when I'll share an intermediate 5K training plan to help you improve your 5K finish time to take you to the next level.
WEEK ONE 5K TRAINING SCHEDULE
Sunday: rest
Monday: one mile run/walk intervals as described above
Tuesday: rest
Wednesday: strength training
Thursday: one mile run/walk intervals
Friday: rest
Saturday: one mile run/walk intervals
WEEK TWO 5K TRAINING SCHEDULE
Sunday: rest or strength training
Monday: 1.5 mile run/walk intervals
Tuesday: rest
Wednesday: strength training
Thursday: one mile run/walk intervals
Friday: rest
Saturday: 1.5 mile run/walk intervals
WEEK THREE 5K TRAINING SCHEDULE
Sunday: rest or strength training
Monday: 2.0 mile run/walk intervals
Tuesday: rest
Wednesday: strength training
Thursday: 1.5 mile run/walk intervals
Friday: rest
Saturday: 2.0 mile run/walk intervals
WEEK FOUR 5K TRAINING SCHEDULE
Sunday: rest or strength training
Monday: 2.5 mile run/walk intervals
Tuesday: rest
Wednesday: strength training
Thursday: 5-6 hill repeats
Friday: rest
Saturday: 2.5 mile run/walk intervals
WEEK FIVE 5K TRAINING SCHEDULE
Sunday: rest or strength training
Monday: 30 minutes run/walk intervals
Tuesday: rest
Wednesday: strength training
Thursday: 7-8 hill repeats
Friday: rest
Saturday: rest
WEEK SIX 5K TRAINING SCHEDULE
Sunday: rest
Monday: rest
Tuesday: 5K RACE DAY!
FREE 6-WEEK BEGINNER’S 5K TRAINING SCHEDULE DOWNLOAD
Click the below link to download your free plan. You don’t need to enter your email address or send me Christmas gifts. It’s free; no string attached. Of course, check with your doctor before starting any new exercise plan. I am a running coach, but I am not your running coach. I don’t know your exercise and health history. Any use of my training plans at your own risk.
Download your 6-week beginner’s 5k training calendar here!
Although no email address is required, if you would like to be added to my blog roll so that you receive new posts about running tips and strength training in your email each week, you can sign up at the bottom of this post.
ADDITIONAL 5K RUNNING RESOURCES TIPS AND TRICKS
Learn to run hills to build strength and speed
How to build an effective strength training for runners program
Better foam rolling techniques for improved running performance and injury prevention
Eat to run: a practical guide to pre and post running nutrition for optimal performance
Three books to transform your running performance
What to wear to run in any temperature
Quick dynamic warm-up for runners
Are you convinced? If you’re training for an end of year 5K, I’d love to hear about it. Let me know in the comments below, on Instagram, or Twitter!
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End the year strong with this beginner’s 5K training schedule plus 10 reasons to train to run over the holidays. Save to Pinterest to help share or to read later.
Questions? I’d love to help.