Continuing with our 5K series:
Select a training schedule
Minutes vs. Miles
You should think about which is more important to you. Are you more concerned with making it to the finish line or with how fast you get to the finish line? If you are concerned with the distance than focus on a weekly mile goal.
You can start with a few as 5 or 6 miles as your weekly goal. The highest weekly goal for planning to run a 5k should be around 15 miles. Be sure to vary the distance each day you run. Keep the longest distance to a 4 mile run. When you run fewer miles try to push yourself at a faster pace. When you run a long distance for training then slow down your pace.
Minutes is most common for 5K training as well as other trainings; like sprint triathlons. I like the couch to 5K training guide because of how it uses minutes. I have done this program before and it is excellent to help anyone get started or improve. I think that sometimes people feel that they can’t run for 10 minutes or even less. Using minutes as your goal will help you to break up the run and improve your endurance.
getting started with the program start at this website then continue with your resources, links, and training logs.
- Free-linked to the Couch to 5K series
- It has a 9 week schedule with lots of detail about what 3 workouts to complete each week. They get progressively more difficult and focus on interval training. I like this because it works for people who want to focus on minutes but also gives a distance interval too. The best and most universal tool.
- Pay-19.95 to active.com
- I’ve not paid for this program but it seems like some or plenty of people have and do. The say that its 3 days a week for about 20-30 minutes each day. They promise “We’ll give you all the tools you need to get motivated, get connected with others and chart your progress as you move towards your goal of completing a 5K.”
- Also check out the Pod casts- play music and tell you when to walk or run! Amazing! Available to download to your devices! They even have a Christian music podcast.
Check out our free printable of my 5K Family Fitness Log, it is set up like a calendar for easy planning and has plenty of space to track your minutes or miles. Click the picture below to open the pdf, it is sized at 8.5 x 11. Print and get started because next week we will be discussing progress.
Next week check your progress!
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