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How to train for and run your first — or your best — 5-K run

It is the single most popular participatory athletic event in the world. More than 43 million people have trained for, and completed, at least one five kilometer run in their lives — and they have reaped the rich rewards such as improved cardiovascular fitness, marked weight loss, elevated energy levels and strengthened immunity.

"Thirty-nine percent of all events in the U.S. are 5-k races," says Linda Honikman of the USTAF Road Running Information Center.

“That distance (3.1 miles) essentially allows anyone, at any level of fitness, to take part. I’ve seen people of every age, shape and size finish 5-k runs. That accessibility is what makes this event so special.”

If your exercise motivation has been lagging recently, training for your first 5-k run event is a great way to grow that motivation — and shrink that waistline!
Is this the year you run your first — or your best — 5-k run?

Event Selection

Choosing the right event at the right time is the first step. Depending on your current fitness level, give yourself between four and six weeks to prepare.

While it’s more convenient to choose an event close to home, don’t be afraid to venture out. I recently ran a 5-k in Lake Tahoe, California and we made it a big family vacation. It was one of the most enjoyable events of my life.

Gear

The only gear essential to train for and complete your 5-k is two pairs of running shoes and one high-quality running outfit (shorts, shirt, socks and hat).

The reason for having two pairs of shoes is that there a material in most running shoes called “EVA,” or Ethylene Vinyl Acetate, which absorbs the impact between the ground and your body. When you run, the EVA tends to “compact” and requires about 24 hours to regain its shape. So rotating your shoes every other run maintains maximum protection against pain and injury.

Your Training Program

The following simple exercise plan will help you complete a 5-k run with ease and confidence — as you wave to your adoring fans at the finish!

But first, before you begin any new exercise program, it’s wise to consult your doctor. Be alert to unusual symptoms such as chest pain, shortness of breath or frequent muscle cramps.

Monday: Off. Taking time completely away from exercise allows your body to grow stronger from your workouts. It is during times of rest that you gain fitness and strength; they are just as important as your training days.

Tuesday: 30-minute run with “race pace” efforts. You may have a goal time, or a target pace, in mind for your 5k. You must teach your body to run at that pace. Throughout this run, include two “intervals” of two to three minutes in duration at your race pace. Run easily the remainder of the time.

Wednesday: Rest.

Thursday: Rest (When you are training for any athletic event, you should take two days of rest in a row every week. I speak from personal experience on this.)

Friday: 40-minute run in the hills, if possible. Running uphill builds tremendous strength and aerobic power. Be sure to warm-up and cool-down well and keep your pace nice and steady on this run. The hills add plenty of stress; you needn’t run too hard.

Saturday: Rest.

Sunday: 60-minute run/walk at a nice, steady effort. This is the most important workout of the week — it burns lots of fat and essentially serves as your “event insurance policy.” In other words, by teaching your body to run longer than your projected race time, you will have less difficulty finishing your event.

Event Day

This is your time to shine. It is the culmination, and celebration, of all your hard work. You want to feel on top of the world, so that the experience becomes an indelibly positive event in your life.

Here are a few tips:

Arrive early. Being at the event site one hour before your start allows you time to park, warm-up, socialize, familiarize yourself with the course, pin your race number on your outfit and get prepared mentally.
Stay focused. To manage stress, keep your mind on the positive elements of the day — the fun, encouraging other participants, giving your best. Athletic events provide you with the unique opportunity to be heroic, to fully self-actualize, free from the limits imposed on us by daily life. Seize that opportunity.
Pace yourself. When the gun goes off, the crowd and your excitement may inspire you to begin sprinting. Don’t. By consciously holding back in the first mile, you can gradually increase your pace as the race progresses. This makes the event feel easier and builds your confidence.
Challenge yourself. In your last 500 meters, you might want to push past what you thought was possible. Do this and no matter what your finishing time, when you cross the finish line, your fatigue will give way to extraordinary feelings of confidence, happiness and achievement. That is the essence of the 5k run.

Lifestyle

ORGANIC FOOD BAR is more than a bar, it’s a lifestyle.

Eating ORGANIC FOOD BARS will enhance your health and help redefine your relationship with food. Understanding how food affects our health and making smarter, more instinctual food choices for yourself and your family each day are two essential steps to living your best life.

We founded ORGANIC FOOD BAR to help you look, feel and live healthier. It’s that simple. It’s why we’ve created the world’s healthiest food bar. It’s why we form partnerships with worthy health organizations here and aboard. It’s why we provide “official energy support” at events each year. It’s why we present the RAISE THE BAR podcast to you each week. And, it’s why we’ve created this “Live the lifestyle” section of the website.

Each week, we will post a new column here with one goal: to help you live your best life. If you have a topic you’d like us to cover, just let us know!