in a handful of three- to four-hour-long runs set in. Fair enough. But how about a simple 5K instead?It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly
who need to build up the distance should follow the Beginner Plan. Regular runners who've never raced a 5K can try the Intermediate PlanBEGINNER PLAN by Jeff Galloway Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 WALK/XT 20 min or day
30 mins continuously.The ResultCongratulations! Youre a real runner! What next? How about a 5K (3.1-mile) race?Beginner Six-Week Schedule | Intermediate Six-Week Schedule | Your First 5K (non-subscriber preview)
speeds, but trust us: you will get there. Get-Started Schedules From nought to 30 minutes in eight weeks. Get-Started Schedules - Midrange From nought to one hour in eight weeks (best if you have some existing fitness). 5K: Beginner's six-week schedule
GETTY IMAGESWhether you're running your first 5K for charity, fitness or to support friends (or all three), read on for everything you need to know to finish in style.Training helpQ. I've never run before, how should I start? A. The best way
?Food before runningHigh energy drinks and losing weight…I want to have energy, but to lose weight too…Should I eat after a run?What will fill me up? RACING FOR BEGINNERS10K - how to train for one?5K to 10K - the 10K schedules look complex…First race - will I
goal. Phil Sanders set himself the challenge of running a marathon, Kirsten Lodge a half-marathon and icclesuez simply wanted to run for 30 minutes. Whatever your final goal, a 5K race is a fantastic first marker of achievement once you start running
.Most events fall into one of three racing distances (see below), though some fixtures also offer a super-sprint (shorter than sprint) or middle-distance (between Olympic and Ironman) option. Triathlon Race DistancesSprint750m swim, 20K bike ride, 5K run
This particular runner doesnt know the Penguin. A struggling back-of-the-packer, hes puffing through a 5K on aching legs, and doesnt recognise the trademark waddle of the man ahead of him. That man is John Bingham, the man they call the Penguin
's a motivator, perhaps more so than anything else in running. A race gives you a reason to train, to eat correctly, to lose a few pounds, to get fit, to get fast. Best of all, if you can run (or run/walk) for 30 minutes, you can complete a 5K race
