Training to operate The First 5K

Written by Kenneth Lee August 11, 2020

Table of Contents:

How to Run Your First 5k!

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My FIRST 5K at Run Disney with NO training!

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Join me on my very first Run Disney 5k! With basically zero training we are bound to learn some lessons here!
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How to Step up from 5K to 10K

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Training tips, advice and sessions to get you to the start line in top shape for your first or next 10K race..
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3 Training Intervals to Prep You For Your First 5K Run

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When it comes to long-distance running, it’s all about the prep work. First, you need to build up your base mileage, then you need to train your body for the long haul. We took on the latter and created three intervals designed to help you gain endurance over time. By starting with a brisk walk and working your way up to a swift run, you’ll conquer that 5K in no time. Watch the video above or follow along below to see how it’s done..
1. Walk/Jog.
When you’re just starting out, proper form and recovery time is much more important than speed..
5 minutes: warm up gently with a moderate walk that gradually increases.
1 minute: begin an easy jog.
2 minutes: follow with brisk walk to recover.
Repeat 10 times.
5 minutes: walk to cool down.
2. Walk/Run.
Once you’re comfortable with jogging, you can slowly increase your pace..
5 minutes: walk briskly to warm up.
30 seconds: run at a swift pace.
90 seconds: speed walk to recover.
Repeat 10 times.
5 minutes: walk to cool down.
3. Jog/Run Pyramid.
As you progress into running, get the most out of your training by adding muscle-building sprints. In this interval, push yourself and recover for equal periods of time..
5 minutes: warm up with a moderate jog.
1 minute: 30 seconds at a fast pace/30 seconds to recover.
2 minutes: 1 minute at a fast pace/1 minute to recover.
4 minutes: 2 minutes at a fast pace/2 minutes to recover.
8 minutes: 4 minutes at a fast pace/4 minutes to recover.
4 minutes: 2 minutes at a fast pace/2 minutes to recover.
2 minutes: 1 minute at a fast pace/1 minute to recover.
1 minute: 30 seconds at a fast pace/30 seconds to recover.
10 minutes: walk to cool down.
We’ve partnered with adidas Running to prep you for your next 5K.

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How to Run Your First 5K

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Ready to start training for your first 5K? Whether you have the finish line on your mind or are new to running, your training journey begins here! In this series, Track Club Babe aka Kim Chanel, will share helpful tips to crush your first 5k (even if you can’t run a mile…yet!)..
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Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, you’ll gradually increase.Along with increasing your mileage, you should include cross-training, which can consist of swimming, cycling, or strength training.

If running isn’t your forte, you can run-walk or walk the race.It has been designed to get you round your first 3.1 mile race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. If.

Run hard for 20 seconds and recover with easy jogging or walking for 45 seconds; repeat as instructed. Core workout Do a series of basic exercises to strengthen core muscles and improve running.”Most local YMCAs will have a walking or running program, as will local running stores.

Read: How you can Improve a More powerful Race Finish

Many charity races like Race for the Cure also have team training programs.” More: Your 3-Step Plan to Run a 5K.Your First Runs You can start your aerobic base building by doing a run/walk plan, like the successful Couch to 5K plan. A good first week of running is 20 to 30 minutes total of jogging/running/walking three times a week. Be sure to space your training days throughout the week to give yourself a chance to recover and rest.

How to Train for a 5K as a Beginner Run: Three days a week, you’ll do a run-walk combo (details in the plan below), alternating between running and walking segments to build up your endurance. If you have a watch with a timer or stopwatch function, use it to mark your intervals. Don’t worry about speed.

He tells prospective joggers and walkers: ”The bottom line for training for a 5K is very simple. You just need to build up your long weekend run to about 4 miles.Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00 Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 8 x 1:00 5K Pace / 1:00 recovery between all intervals Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00 Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2.How To Run Your First 5K: Mobilize Your Muscles And Tissues Alright guys, this is the bookend to your running routine. It’s super important to incorporate at least 10 minutes of mobility/injury prevention exercises every day.

Your joints and muscles can get stiff with either repetitive movements and/ or the stress of a workout.Depending on your training base, a five-week program should be just enough time to have you running for the full 3.1 miles. Your first step should be a complete medical exam to make sure it is safe for you to begin a running program. Begin with a walk/run program four times per week for 20.“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks.

5K is short for 5 kilometers, or 5,000 meters or 3.1 miles. This running program was invented by Josh Clark of CoolRunning WAY back in the day.The following 5K novice training program lasts eight weeks and climaxes at the end of Week 8 with a 5K (3.1 mile) race.

It is among the easiest programs I offer both online and in books. If you are a beginning runner, just about to take your first running step, this is the program for you. “Do you need to race to call yourself a runner?”.Find a training plan geared toward your level of running fitness. A typical program length for a 5K is around 8 weeks, so count back from race day to see when you need to start training. You can find all kinds of training plans online, but one of the best for total newbs is a free mobile app called Couch to 5K (C25K), which you can get for.

Record your running times, workouts, and diet. Nutrition plays a part in 5K preparation. While training, include plenty of lean proteins, healthy fats, and complex carbohydrates.

Have fresh fruit.

List of related literature:

Start your first warm-up run slowly, and gradually increase your pace so you finish at about 1 minute per mile (per 1.6 km) slower than marathon race pace.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2019
While the previous phases will constitute good preparation for any runner, here your training gets more specific depending on the event you’re training for.
from The Art of Running Faster by Julian Goater, Don Melvin Human Kinetics, Incorporated, 2012
Weeks 1-6 Base training Develop an aerobic base by running at an easy pace 5 or 5 days per week, Perform Base technique drills 2 or 3 days per week in addition to running, Week 7 Fartlek.
from Developing Endurance by NSCA -National Strength & Conditioning Association, Ben Reuter Human Kinetics, Incorporated, 2012
For example, ifyour goal is to run a 10-K at a six-minute-per-mile pace, break the distance into six one-mile efforts at six-minute pace separated by three minutes of easy jogging, or 12 half-mile (800-meter) repeats at race pace with 90 seconds ofjogging in between.
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition by Amby Burfoot Rodale Books, 2009
Start your first warm-up run slowly, and gradually increase your pace so that you finish at about 1 minute per mile (per 1.6 km) slower than marathon race pace.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2008
The Chicago Marathon training class follows this approach with its novice runners.
from Marathon: The Ultimate Training Guide by Hal Higdon Rodale Books, 2005
While speed workouts totaled around 3 miles with the speed at a 5K–10K pace, strength workouts hit 6 miles and are completed at goal marathon pace minus 10 seconds per mile (also stated as MP minus 10).
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way by Luke Humphrey, Keith and Kevin Hanson VeloPress, 2016
Continue with your strength training and do four thirtyminute easy runs per week for three to six weeks (or longer if you want) before starting the run foundation program.
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself by Eric Orton, Rich O’Brien Simon & Schuster UK, 2013
First a mile, then two, then joining a runners’ group, then a first marathon, then another…
from The Incomplete Book of Running by Peter Sagal Simon & Schuster, 2019
If the goal is to run a marathon and the client has never run even 5 miles (8 km), the first goal might be to develop the habit of training four times per week; the second might be to run 2 miles (3.2 km); and the third might be to run in a 10K (6.2-mile) race.
from NSCA’s Essentials of Personal Training by NSCA -National Strength & Conditioning Association Human Kinetics, Incorporated, 2011

Kenneth Lee

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45 comments

Gadwyn August 12, 2020 - 10:19

i find the race predictors awful. Based on my mileage, i should be running marathons half hour slower lol

Ishnlace August 15, 2020 - 12:43

Very good advice Harry.You are a great Athlete.I know you are flying all around the place at the moment.I hope you are giving yourself enough recovery time.Especially on a very morally good diet..Great following You on social media.Keep it up.

Shakagrel August 16, 2020 - 07:06

You did it girl! Way to go. Very proud of you. I love doing 5K’s. I haven’t done many in last couple years. Huge accomplishment to you!

Beadwyn August 17, 2020 - 09:39

A girl that cute better be able to run fast-she’s running in a bad neighborhood over the First Street Bridge in L.A! She looks great.

Gholbidwyn August 18, 2020 - 14:55

LOL that’s crazy, who looks that good while/after running?!?

Gak August 20, 2020 - 08:56

Congratulations Lynn! Disney races are so much fun, well when the weather cooperates and minus getting up at 2:30 AM. Running through the parks is worth the early wake up, Good Job. Kevin & Karen

Mezigor August 23, 2020 - 01:12

do you have strava? if so whats your username? if you wouldnt mind

Taukinos August 24, 2020 - 05:42

You are AMAZING!!!! There’s no way I would even let the idea of a 5K settle in my brain long enough to consider it. But you DID IT in the RAIN & COLD! Awesome photos of you too.
Big HUGE Congratulations ��

Fenrijind August 27, 2020 - 19:25

Been watching some of your videos! Great info! Starting to take my cardio training more seriously same as I approach my strength training. Going to implement aerobic training sessions and other useful tips you shared:). I may not wish to do a full marathon but I do enjoy running and want to be able to cover more distance at ease plus increase my 5k speed:D
Thank you for the videos. vegan hugs

Mavelanim August 30, 2020 - 18:33

Would you recommend still doing interval training if you are just running for fitness, and just trying to increase the distance able to run, not planning on competing?

Kalabar September 1, 2020 - 15:40

I’m finally old enough to run a 10K. I’ve got five weeks until my first race so this video was really helpful!

Mezizahn September 2, 2020 - 03:21

Ran my first 10k training run the week after my first 5k training run. Felt comfortable at the time but I’m sure it led to me being injured for the rest of the summer and autumn last year. Not recommended.

Ianril September 4, 2020 - 18:41

Thank you so much for this video, it’s exactly the type of information that I was looking for. I have been running 5k for a while, I am registered to a 7,1km in November and then I aim for a 10k trainning. Well done with your videos and I will follow your advise! Thanks!

Tukazahn September 7, 2020 - 23:28

This is how I’ve been doing it I’m training for the flying pig marathon in Cincinnati next year in may so I’m working on myself now I started getting discouraged and angry with myself but it looks like I’m starting off ok so I’m just going to keep going thanks!

Saberhammer September 9, 2020 - 01:21

SO excited for this series! thanks for letting me be apart of the run journey! 😉

Anaranius September 10, 2020 - 16:22

Thank you for posting your videos! Your videos are so comprehensive and educational. I also love that you promote a plant based diet! I have so much to learn about running. Thanks for helping me in this journey.

Manasida September 12, 2020 - 19:10

Thanks for this video! Planning on doing a 10k in August only do 5ks at the moment and I was thinking about how i was going to train. Then this video popped up! subscribed

Gashura September 15, 2020 - 17:52

Congrats Lynn! Did you do this before or after you got sick?

Oghmarne September 18, 2020 - 05:41

I’m at 8k now which is my pb, but I never really knew anyone who liked to run. I just accidentally discovered it, now I’m sorta getting more interested. These tips make sense, the interval training, and increasing by 10percent, I think I’ll be ready for 10k soon.

Fenrikree September 19, 2020 - 11:35

Is there a rule for how much should I run in a week? I train for competitive swimming and running, but I’m not really the best… I did around 19 in my last 5k and around 33 min in my last race (8k). I’m training like 15km per week. What should I aim for my weekly mileage?

Moogugor September 21, 2020 - 07:38

hi Harry. Any advice on how to recover from plantar fasciitis instantly? Have you ever experienced that while adding up the mileage? I would like to get back in training but it´s a bit of a hustle to run this way at the moment!

Blackhammer September 23, 2020 - 23:34

Great job!!! Looks like you had fun. Glad you got to finish.

Vudotaxe September 25, 2020 - 08:03

This is a superb and comprehensive guide. Following these tips for amateurs or even regular runners will see significant improvements.

Aufyn September 28, 2020 - 22:06

I have always wanted to do a Disney 5K so this video gets me so excited to do it someday! I would definitely need to train for it because I am a horrible runner �� I loved your Rapunzel outfit! Your hair came out so cute!! �� and love the Pascal on your shoulder! Too bad it was cold and rainy �� but props to you and congrats on running your first 5K! ��
Waking up that early sounds rough but it’s still such a fun idea to run around the parks while it’s empty! Love that you can stop to meet the characters! I had no idea that was a thing! Too bad the lines were so long!
Loved all the photos you got!! �� especially the one when you crossed the finish line!

Damath September 30, 2020 - 21:58

Fantastic video thank you. Looking at doing my first 10km in a couple of months so this has given me great direction to prepare!

Zura October 1, 2020 - 22:01

Got a question for anybody who happens to read this. Appreciate it if you do. I have a partially torn meniscus so I can’t run. I can walk and cycle just fine, but haven’t been able to run in over a year. I can’t afford the medical bills that would come along with fixing it through surgery or PT.
Any advice or ideas for self-treating a small meniscus tear?
Thanks guys.

Saithinaya October 2, 2020 - 08:46

Perfect timing because I’m doing my first 10k in about 8 weeks time

Sternwing October 6, 2020 - 16:34

do you use stretching as part of your cool down, if so what type? PNF/Dynamic/Static? How do you deal with stiff legs the next day?

Iansius October 7, 2020 - 01:54

Really useful video, it confirms what I was doing to train and also gives me more info on what to do. I am two weeks before my first competitive 10K. I have been doing runs 2-3 times a week from 3K to 5K plus a 16 min hard workout after each run and yesterday I ran 8 intervals of 400 with a short break of 1-2 minutes. This week I will run those 10-12K to see how it feels. I am confident that I will do aprox. 50 minutes for the 10K. Harry, do you have any advice for the week before the run? Thank you very much and happy running! Keep making this videos.

Fearlessskin October 10, 2020 - 12:36

Will be doing my first 10k as the last part of my first olympic distance triathlon coming up in 4 weeks, thanks for some ideas for some training sessions bro!

Mnerdin October 12, 2020 - 17:43

New to your channel ��… This has been on my bucket list for so long. A 5K is probably the best I could do as I have not been a runner since my college lax days. Enjoyed coming along!

Zolokazahn October 13, 2020 - 05:56

LOVE THESE TIPS!!! i wanna get back into running. so, this is perfect! THANK YOU!

Majind October 14, 2020 - 04:02

She looks kinda pissed that she forgot her water bottle at the end!

Direcliff October 15, 2020 - 14:38

Great video man, thanks a lot! Doing my first 10k this Saturday, aiming for under an hour.

Bosida October 17, 2020 - 07:20

I just ran my 2nd 5k two years after my first. Before that I never ran more than 2 miles. I thought I would finish close to 28 minutes and I got 26.04 so I surprised myself. I think I would like to start training towards a 10k in September. I am a former self proclaimed hater of running. Haha

Gholbira October 21, 2020 - 10:03

Welcome to the run disney group. Next time you need to be in the first corral with all of us. Get in and get out real quick.

Flamesmith October 23, 2020 - 22:44

Great video, thanks for the tips!
I got back into running in December and have run a bunch of 5ks, with my parkrun PB now at 25:50 ( 5:11 pace). In the last month I’ve built up to running 10k and I’ve got my first race in a few weeks (a bit sooner than I’d like, but it’s a really popular local race). I know I’ve built quite quickly, but I was already quite fit as I do a lot of cycling.
So far I’ve only run one 10k, at a 5:53 pace. I’d like to race at 5:30 pace or less, should I be doing intervals at this pace? My current intention was to go for a run at 5:30 & hold the pace as long as possible (probably 7/8k).
My lungs are usually fine with whatever I do as they’re well-trained for cycling intervals & it’s mostly just my legs I need to build running strength and endurance in.
Any help would be greatly appreciated!

Feloghma October 26, 2020 - 10:53

Congrats!!! You did so amazing! And let me tell you, I totally get it with those balloon ladies..they are super sweet but they can be so scary to see coming soon! You rock!!

Sharana October 28, 2020 - 18:05

Congratulations on your first run Disney 5k. Fantastic job, running and filming.

Kegal October 30, 2020 - 12:11

Great accomplishment and video. Can’t wait for your first DisneyHalf!!

Rainshaper October 31, 2020 - 04:18

The weather looked so bleak for Florida! No matter though because you did it!! Congrats on completing your very first RunDisney 5K!!!!

Bloodhammer November 1, 2020 - 02:05

Congrats Lynn. That was a tough first time, and you started out (forgetting things) a little off, but you made the most of it and finished! YAY! That all sounds like something I’d do. Good for you!

Delaron November 3, 2020 - 23:17

Congratulations on running your first 5K, despite how cold it was! Great job Lynn!

Yot November 5, 2020 - 13:00

thank you! i am running my first 5k this Jan 19th. i ve been running for a month now. i am really excited to start my journey from 5k to a marathon.

Gavinradi November 9, 2020 - 10:08

This year I’m a junior and my first year of xc, the first 2 years I did winter and spring track, never really ran a very long distance race and during time trials I ran a 19:27 and I reduced my 5k time down to 18:46.40! I really want to attempt sub 18:30 in the last few weeks of the season, I feel it’s possible.

Training to operate The First 5K

How to Run Your First 5k!

My FIRST 5K at Run Disney with NO training!

How to Step up from 5K to 10K

3 Training Intervals to Prep You For Your First 5K Run

How to Run Your First 5K

Gluten-Free Diet Things to Eat, Cooking Tips, and much more

7 Strategies for Stopping Sports and workout Injuries

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