The popularity of 5km running events has dramatically increased over the past few years.  This is largely down to the fantastic work done by organisations such as Tesco with their “Race For Life” campaign.

This campaign, along with numerous others, have shown people that would never have thought it possible or even contemplated running 5kms that there is no reason why they can’t or shouldn’t.

With the added incentive to run in memory of loved ones and to raise money for such a worthy cause, its hardly surprising that participation numbers have increased year on year.

One of the biggest mistakes people make is underestimating the demands that running 5km places on the body.  It takes time to prepare for such a run.

Below we’ve outlined a simple plan to help beginners achieve this goal in a suitable and manageable time frame.  It incorporates a steady increase of distance and time, includes important run-walk techniques and ensures you get valuable recovery on scheduled rest days.

Whilst the plan can be altered slightly to suit individuals needs its important not to get too carried away and jump ahead. The plan is designed to get the novice-runner ready and able to run around 5km in just over 2 months.

This schedule should be followed on 3 days during the week.  As a rule of thumb always remember to never run on 3 consecutive days and never go 3 days without a run.

Remember, before you start to run you should run in the correct running attire.  These should be clothes that will allow moisture to escape from the skin with proper ventilation. They also need to keep you warm in the winter and cool in the summer.

Your feet become the shock absorbers of your body and therefor need to be treated to a good running shoe.  Just think how many times those feet are going to hit the floor and propel your body forward over the next 8-9 weeks.  Failure to protect your feet could potentially increase the risk of injury to your lower limbs and definitely effect your training comfort. These trainers don’t have to be the latest model on the scene and cost a lot however.  For advice on the right trainers go to a reputable sports shop and tell them what you are planning.  They will do the rest for you.  Also, invest in a couple of pairs of running-specific socks - they really make a difference.

Finally, measure your progress using a heart rate monitor.  These can measure time, distance and even calories burned.  All this extra information will help to keep you motivated during your training programme.

WEEK ONE

Monday, Wednesday and Friday

Walk 4 minutes then run 1 minute.  Repeat 4 times = Total 20 minutes.

Sunday - 30 minutes brisk walk.

WEEK TWO

Monday, Wednesday and Friday

Brisk walk 3 minutes then run 1 minute.  Repeat 5 times = Total 20 minutes.

Sunday - Brisk walk 30 minutes.

WEEK THREE

Monday, Wednesday and Friday

Walk 2 minutes then run 1 minute.  Repeat 7 times = Total 21 minutes.

WEEK FOUR

Monday, Wednesday and Friday

Walk 2 minutes then run 1 minute.  Repeat 8 times = Total 24 minutes.

WEEK FIVE

Monday, Wednesday and Friday

Walk 1 minute then run 1 minute.  Repeat x 13 = Total 26 minutes.

Sunday - Walk for 35 minutes.

WEEK SIX

Monday, Wednesday and Friday

Walk 2 minutes then run 2 minutes.  Repeat x 8 = Total 32 minutes.

WEEK SEVEN

Monday, Wednesday, Friday and Sunday

Walk 2 minutes then run 2 minutes.  Repeat x 9 = Total 36 minutes.

WEEK EIGHT

Monday, Wednesday, Friday and Sunday

Walk 2 minutes then run 3 minutes.  Repeat x 7 = Total 35 minutes.

WEEK NINE

Monday, Wednesday, Friday and Sunday

Walk 1 minute then run 3 minutes.  Repeat x 9 = Total 36 minutes.

WEEK TEN

Monday, Wednesday and Friday

Walk 1 minute then run 3 minutes.  Repeat x 10 = Total 40 minutes.

By following this beginners programme, you will be more than ready to run your 5km race.  Just remember to enjoy the day and pace yourself.   Always run at your own pace and run your own race!

Remember to eat well too both during you training and prior to your race.   Your body is a machine that needs fuel,  just like your car. Think about supplementing your training regime with a good source of protein and carbohydrates after your runs. Remember your body is under alot of stress with your increased activity levels. Failure to replace the nutrients lost during these training runs will lead to a drop in performance as your energy levels deplete. These products will also help curb any cravings you get as your appetite increases, so will help with the added benefit of weight and fat loss.