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

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

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

Q. I’m a novice runner and I am working my way up to 30 minutes of running at 12-minute/mile pace. I plan to stick at 30 minutes for one month, then start adding some speed before a 5K. What would be the best speedwork for me?A. Begin your

30 mins continuously.The ResultCongratulations! You’re 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)

; mile or 5K raceSpeed tweaks: Run shorter, faster repeats (one to two minutes or 200-800m) with long recovery intervals (three to five minutes).Goal: 10K or half marathonSpeed tweaks: To develop speed and endurance, split your speedwork days evenly

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K

to challenge your physical and mental limits and have fun as you work towards your running goals, whether that's to get in shape, finish a your first 5K or run a marathon.With chapters on training, health, nutrition, weight loss, running and pregnancy

05.00.50Small Marathon Robin Hood Marathon 11th September 2005 1204 06:23:27Medium Marathon Edinburgh Marathon 12th June 2005 4419 08:45:00Large Marathon Flora London Marathon 17th April 2005 35260 10:06:32Large 5K: Race for Life’s press office says

5K fun run. As the name suggests, these aren’t meant to be serious, and will give you a taste of racing. If you enjoy it you can target other races, perhaps at longer distances.I’d also recommend joining a running club or finding like-minded training