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Easy Tips for 5K Training

Happy Saturday! Have you divas gotten your Easter dresses? I said I wanted an Easter dress this year but I think I may just wear something out of my closet to save money…especially since I’ve waited until the last minute, per usual. Anywho, I’m not the fashion diva so no we are not talking about Easter dresses lol. Today I want to provide some simple tips to training for a 5K for beginners. I was inspired to do this post because as I mentioned in my last post, Arika and I will be participating in the 2017 5K Foam Fest in Tennessee in a couple of weeks. Below are tips to get you ready for training.


Unfortunately for Arika and I, our race is in 2 weeks and although we’ve known about this race for at least 2 months we have not been training *insert panic face here* lol. So we have to really grind it out these next 2 weeks. But for beginners it is best to give yourself at least 8-10 weeks before the race to train. This timeframe will allow you to build up the cardiovascular endurance as well as muscle strength to run the 3.1 miles.


It’s always a good idea to have a plan. Your plan should include your running days, strength training days (more info below), and rest days (more info below). It may be best train using a walk/run plan. It is recommended to start off running for 2 minutes followed by walking for 4 minutes and repeating 5 times for a total of 30 minutes. As you progress each week, gradually reduce the walking portion while increasing the running portion until you can run for 30 consecutive minutes.


Strength training will help with your run because you want to have total body strength. It can be done on the days you do not run. Exercises that strengthen your core like push-ups, ab work, planks are good to do when training.


Be sure to space out your training days throughout the week to give yourself a chance to recover and rest. Recovery is very important when training for anything because you do not want to over exhaust your body. In your plan you want to try to run at least 3 days and strength train for 2 (you can strength train with your run days as well) and include rest days somewhere in between. During your rest days make sure you stretch as well to keep your limbs loose because your legs are usually tight after a good run.

These are just some basic tips for preparing for a 5k race. If you are a beginner and follow these tips you should be on your way to running a 30 minute or less 5k. I will provide a basic training plan on Friday to give a visual of how a running plan may look.

I hope you all have a Happy Easter and don’t forget to get GLAMfit!