2 Months to Train for a 5K

 

So you’ve decided to run a 5k to propel your New Year’s resolutions for a good cause. Yet you’re not a conditioned athlete and you’ve only got 2 months to get into fantastic shape. Here is a holistic, jumpstart approach to not only have you finish the 5k but to have you sprinting to the end in the best shape of your life:

START STRETCHING EVERYDAY

Flexibility is key to both performance and to limit your potential for injury. A middle-aged exerciser can expect 2 to 3 exercise-related injuries per year with 25 days of recuperation. Being limber and prepared will keep you from being out of commission the day after the race.

INCREASE YOUR WATER INTAKE

Proper hydration will increase your energy levels, suppress your appetite and increase your metabolism. This will lead to fat loss and improved performance.

 

INTERVAL TRAIN TO BUILD ENDURANCE & STRENGTH

High intensity, high resistance cardio training will work wonders on your strength, endurance, and your waistline. Try working up to an hour of cardio alternating between 2 minutes jogging and a minute of sprinting. This type of high intensity cardio will also lead to excess calories burned throughout the day to recuperate from the workout.

 

LIFT WEIGHTS 2 TO 3 DAYS WEEKLY… SPECIALLY LEGS

My competitive endurance athlete clients have seen dramatic improvements in their running by weight training. Movements like walking lunges, power lunges, step-ups, and dead lifts transfer to increased balance, strength, and performance.

 

INCREASE YOUR PROTEIN & REPLACE YOUR GRAINS WITH VEGGIES AND FRUIT

Many athletes and weekend warriors still think they need to load up on pasta and rice and limit their protein to improve their athletic performance. Modern science is continually refuting this theory and athletes who are increasing their protein intake and replacing their grains with veggies and fruit are reaping the benefits. When you think protein think sustained energy and carbohydrates think short-term energy. Not only will you improve performance, you will also lose weight. Incorporating an all-natural complete nutritional shake like FIT 365® will give you the protein and fiber you need for optimal performance. Try drinking a FIT 365® shake the morning before your run as it will give you energy without sitting heavy in your stomach like chicken or fish.

 

HARNESS YOUR INTERNAT TENACITY (INNER DRIVE)

You can have the best plan in the world but without proper execution all you have is a plan. To create accountability, you should journal your workouts, your food and water intake, and your goals and roadblocks. A client of mine who couldn’t walk 30 minutes on a treadmill 4 months ago is now down 58 pounds and running 13 miles at 7and ½ minute miles on only a Fit 365® shake. He’s applied all of the above principles and most importantly has overcome the mental barriers to achieving the healthy body he’s always wanted. Look for him running beside you March 24th at Balboa Park.

 

BASIC TRAINING PROGRAM:

Below is an example of a basic 5k training program for a beginner looking to make serious changes to the way they look and feel. Ideally, you should have a program custom designed by someone who knows your fitness level as well as your strengths and limitations. Please note that you should consult a physician before you start any exercise program. Start each segment with a 5-minute warm up & 5-minute stretch. Finish each workout with a minimum 5-minute stretch.

 

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 30 min Intervals: 60 sec. jog & 90 sec. walk 30 min Intervals: 60 sec. jog & 90 sec. walk REST 30 min Intervals: 60 sec. jog & 90 sec. walk 30 min Intervals: 60 sec. jog & 90 sec. walk REST 30 min Intervals: 60 sec. jog & 90 sec. walk
Week 2 30 min Intervals: 90 sec. jog & 60 sec. walk 30 min Intervals: 90 sec. jog & 60 sec. walkWEIGHTS REST 30 min Intervals: 90 sec. jog & 60 sec. walk 30 min Intervals: 90 sec. jog & 60 sec. walkWeights REST 30 min Intervals: 90 sec. jog & 60 sec. walk
Week 3 40 min Intervals: 90 sec. jog & 60 sec. walk 40 min Intervals: 90 sec. jog & 60 sec. walkWEIGHTS REST 40 min Intervals: 90 sec. jog & 60 sec. walk 40 min Intervals: 90 sec. jog & 60 sec. walkWEIGHTS REST 40 min Intervals: 90 sec. jog & 60 sec. walk
Week 4 45 min Intervals: 90 sec. jog & 60 sec. walk 45 min Intervals: 90 sec. jog & 60 sec. walkWEIGHTS REST 45 min Intervals: 90 sec. jog & 60 sec. walk 45 min Intervals: 90 sec. jog & 60 sec. walkWEIGHTS REST 45 min Intervals: 90 sec. jog & 60 sec. walk
Week 5 45 min Intervals: 1min sprint & 2min jog 45 min Intervals: 1min sprint & 2min jogWEIGHTS REST 45 min Intervals: 1min sprint & 2min jog 45 min Intervals: 1min sprint & 2min jogWEIGHTS REST 45 min Intervals: 1min sprint & 2min jog
Week 6 Run 5k 45 min Intervals: 1min sprint & 90 sec. jogWEIGHTS REST Run 5k 45 min Intervals: 1min sprint & 90 sec. jogWEIGHTS REST 45 min Intervals: 1min sprint & 1 min jog
Week 7 Run 5k 45 min Intervals: 1min sprint & 1min jogWEIGHTS REST Run 5k REST REST RACEDAY

 

Good luck on the 5k and simply finishing the run is a big accomplishment!

 


Comments

  1. You are looking sharp !

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