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5K Training Plan

Posted Mar 08 2013 8:22am
100milemarch Update:
3/7/13: 3 miles walked, 5.1 miles runned
Total for the Month: 10.1 miles (only 89.9 to go!)

My first race ever was a local 5K attached to a half marathon/marathon race. I experimented with running previous to this race, (for a grand total of maybe three months of running if you're into exaggerations) but never understood the appeal. 

Until I crossed the finish line of my first 5K. The adrenaline I experienced was so all encompassing, so addicting I knew I needed to do this again. But then reality hit and I also knew I needed to train... remember:

Training for a race is like studying for an exam... you get out what you put in.

So, how to train? Do I just start running? What if I can't just start running? Can I walk? When I started training for my first 5K I had been running 2ish miles a few times a week for a couple months. Following a training plan gave me direction and confidence to run all 3.1 miles of the 5K course.

I chose Hal Higdon's Novice 5K plan but skipped the walking and ran 20 minutes on those days instead. It wasn't easy for me. I remember being so excited the first time I ran three miles without stopping to pretend to tie my shoe. Although Hal's program worked awesomely for me... I tend to prefer Mayo's program for new runners. It gives lots of options for running/walking combos and breaks up the run into run/walk segments. I believe it's more realistic for new runners. And, if you're feeling crazy, you can always run longer than the plan calls for... it's just a starting point. Let me know what you think!

Mayo Clinic 5K Running Program

Do you have a favorite 5K program? 
I've heard of the Couch to 5K but I haven't researched it much since I'm a pretty big fan of Mayo's plan. Life's not broken, why fix it? 

Don't forget to actually register for your 5K race before you begin training. It will give you some extra motivation and oh, do we all need some of that! Happy Running!

Today's Mileage:
Walk: Doggie walk, not sure how many miles... I'll report back. 
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