Q&A: How Do I Prepare For A 5K Race?

Q: What’s the best way to prepare for my first 5k race? – B. D.

A: Congratulations on setting this goal! In 2010 I made the decision to run a half marathon in 2011, so I understand that preparation is key. Although a first race can seem intimidating, especially if you don’t consider yourself a “runner,” there are many training program and mobile apps that can help you reach your goal.

I utilized Couch-to-5K (C25K) to train for my first 5K. Couch-to-5K trains you with interval training. You alternate between walking and running for short periods of time, increasing your amount of running time gradually each week. The program incorporates a day of rest each week as well.

Mobile apps like this one are available on your smartphone (many of them are free) and will allow you to listen to your music and then a voice will interrupt and tell you when to start running and walking so you do not have to stare at your watch. In the beginning you will walk more than run, i.e., walk 90 secs run 30 secs and alternate for 30 minutes.

Depending on which method of training you choose, you can prepare yourself to run a 5k in as little as five weeks, but typical programs train you over seven or eight weeks.

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A sample six week training schedule might look like:

Week 1: Tuesday (10 minutes); Thursday (13 minutes); Saturday (1 mile, however long it takes to finish)

Week 2: Tuesday (16 minutes); Thursday (19 minutes); Saturday (2 miles)

Week 3: Tuesday (19 minutes); Thursday (22 minutes); Saturday (2.5 miles)

Week 4: Tuesday (22 minutes); Thursday (25 minutes); Saturday (3 miles)

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Week 5: Tuesday (25 minutes); Thursday (28 minutes); Saturday (3. 5 miles)

Week 6: Tuesday (20 minutes); Thursday (30 minutes); .Race Day! (usually Saturday or Sunday)

Other tips:

• Train with a friend. Not only will training with a friend be more fun, it will also give you an accountability partner and support system when the training feels challenging.
• Invest in the right gear. Go to a store that specializes in running shoes and have yourself fitted for the best shoes for your feet and running style. Most races will provide you with a moisture-wicking shirt, but don’t forget to have a good pair of socks for race day, too.
• Plan for a successful race day. Don’t race on an empty stomach. Eat a light breakfast of carbohydrates and finish at least 30 minutes before start time. A whole bagel, banana or oatmeal are great. Make sure you are well hydrated with water and allow yourself extra time to get to the race location.

Remember, you are not competing with anyone. You just need to finish what you started.

If you have any questions, don’t hesitate to ‘Ask Dr. Renee’. Follow me on Twitter @AskDrRenee and on my website.