5-K Training Guide: Novice Day-by-Day
Copyright © 2002 by Hal Higdon. All rights reserved.
Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.
The following is a day-by-day training guide for the Novice 5-K runner.
8 Weeks to 5-K
Monday: In this schedule for novice or beginning runners, Monday is a day of rest for recovery after the weekend's workouts. You have the option of either taking the day completely off, or jogging and walking for a short distance. If you don't rest frequently--and at the right times--you increase your risk of illness or injury. Take these rest days seriously; your coach does!
Tuesday: Run 1.5 miles. Over the next eight weeks, you will progressively add a quarter mile to your longest run until you run 3 miles in the seventh and eighth weeks. Take this workout seriously. Take 3 to 5 minutes to do some easy stretching before you begin. Check out the Five Fantastic Stretching Exercises by physical therapist Debbie Pitchford on my Web site.
Wednesday: Easy day. Similar to Monday, you have the option of taking the day off or jogging and walking. If you choose the latter, don't go farther than you did on Tuesday.
Thursday: Run the same distance that you did on Tuesday: 1.5 miles. If you plan to do Strength Training, Tuesdays and Thursdays are good days for it--after you run.
Friday: This 5-K training program for novice runners features three to five days of running and two to four days of rest plus one day for walking. Make sure you rest today. You want to make certain that you are well prepared for the harder training that you will do on the weekend.
Saturday: This is the third day of the week that you are being asked to do a 1.5-mile run. If that seems repetitious, look at the full schedule and you'll realize that mileage's for different days will change as we continue to get you ready for your 5-K race. If this week's training seems easy, it is by design. The pace picks up somewhat next week.
Sunday: Sundays are reserved for walking workouts. Walk between 30 and 60 minutes. If not used to long distance walking, begin with 30 minutes today. The length of time you walk will increase in succeeding weeks, although I suggest 60 minutes as a top level. Don't worry about how fast you walk. Simply pick a scenic course and enjoy the walk.
Starting To Run: Beginners occupy a unique-and fortunate-position in the running world, because every move is upward. The best advice anyone can offer a beginner is: Just do it!
7 Weeks to 5-K
Monday: Today, like last week, is an easy day. It depends on how hard your walk went yesterday whether you want to take the day off or do some easy running or walking. With 1.5 miles running on Saturday and 30 to 60 minutes walking on Sunday, this past weekend's workouts were probably not that hard, so you may not think you need a day of rest on Monday. Well, maybe you don't. But your coach is trying to establish a regular pattern for you to follow in this 5-K training program for novice runners. As we move closer to the planned 5-K, you will welcome this day of rest.
Tuesday: The Tuesday workouts will not change greatly. Adding another quarter mile today takes you up to 1.75 miles. Adding a quarter mile each Tuesday for the next half dozen weeks also doesn't seem like much, but it will allow you to run 3 miles, and complete a 5-K race. Remember from my comments last week, Tuesday is a good day to do both Stretching and Strength Training. See my comments on Thursday and Saturday for measuring distance if you pick an outdoor track as your training site.
Wednesday: You have the option again of taking the day off or jogging and walking. Don't go farther than you did on Tuesday if you choose the second option.
Thursday: Thursday's workouts remain constant for the first four weeks of the program. Run 1.5 miles. You can just step out your front door and run, but to more precisely control the distance, consider running at a track. Almost all outdoor tracks are 400 meters long, very close to a quarter-mile. Thus, to go 1.5 miles, run 6 laps. This makes it easy to adjust the distance you run when I ask you to run more as on Tuesdays and Saturdays.
Friday: Today is a day of rest after the midweek training. It is also the beginning of your weekend "vacation" away from work or other duties. Relax this evening, but that doesn't mean hanging out in the bars until 2:00 in the morning. Your old friends may not understand why you might glance at your watch early and say you need to get up early to run tomorrow morning, but other runners know.
Saturday: Today's run is the same as on Tuesday: 1.75 miles, a quarter mile further than on Thursday. And how do you adjust this distance? Well, if you followed my suggestion to use an outdoor running track, all you need to do is run an extra lap: seven instead of six. If you run on an indoor track, the number of laps are different because indoor tracks often are shorter. But you should be able to make the adjustment. Run comfortably and don't worry about how fast you go.
Sunday: The minimum length of your Sunday walk nudges up to 35 minutes, an increase of 5 minutes from last week. If walking for you is like a stroll in the park, maybe you don't need to start at this lower level. In that case, set your maximum goal at 60 minutes, an hour of walking. The easiest approach is to simply head out the front door, walk 30 minutes, turn around, and come back. Or get in your car and drive to some scenic trail where you will enjoy walking more.
Learning To Run: Children learn to run almost as soon as they learn to walk. Visit any elementary school playground, and you'll see kids running all over the place. An athlete who goes out for any sport in high school--football, basketball, tennis--runs as part of the conditioning for that sport, or should! It is only as adults that people forget to run and sometimes have to be taught again.
6 Weeks to 5-K
Monday: Today is a rest day after the hard work you did over the weekend. This third week of the eight-week 5-K novice program features a slight increase in distance and difficulty. This coming weekend, you'll be asked to run an extra quarter mile further on Saturday and walk more on Sunday. Small changes, admittedly, but it will get you in shape for your race.
Tuesday: Run 2 miles. Is this the farthest you've ever gone during your running career? If so, offer yourself congratulations. If this workout seems boring, maybe it's because you're running the same route for all your workouts, or running them all on a track. Sometimes we do what seems convenient, but that may not always be the most fun. Feel free to explore by finding some other course in an area where you haven't run before.
Wednesday: Another option day. After celebrating your first 2-miler yesterday, you might want to use today for a walking workout. Smile at any joggers that pass you on the walking trail.
Thursday: Run 1.5 miles. This should begin to seem like a short distance now that you're running further on Tuesdays and Saturdays. If you lift weights, today would also be a good day for a workout in the gym, maybe finishing with a swim or some pedaling on an exercise bike just to loosen up. But don't do so much cross-training that it detracts from your running.
Friday: Take the day off so that you are well-rested for the weekend's double dose of training. It's not easy to fit running into a busy schedule that may include work, studies or raising a family. Ample rest time will help reduce the stress of trying to maintain all your activities.
Saturday: Another 2-miler. Don't try to compare the time it took you to run this far with what you might have done on Tuesday. Times don't mean much in this training plan. Most important is that you cover the distance. Consider also that when you run 2 miles, you are almost two-thirds of the way to the 3-miles-plus that you will cover in a 5-K race. (For those metrically challenged, a 5-K is 3.1 miles long.)
Sunday: Take a hike. Walk for 40 to 60 minutes. Did you pick a scenic trail for your walk last weekend? If so, you might want to select a different hiking area this week. (Watch out for Grizzly bears.)
Stride on: Each runner has his or her optimum stride length at any given speed, depending upon leg length, muscular strength, and joint flexibility. Both understriding and overstriding are form faults.
5 Weeks to 5-K
Monday: Today you have the option of doing some easy running or walking--or take the day completely off. It depends on how last week's training went. Maybe you need a day of rest. Maybe you don't. Only you can decide.
Tuesday: Go 2.25 miles at an easy pace. Let's talk briefly about shoes. Do you have a single pair of running shoes that you wear day after day after day after day? If so, you're probably not doing your feet or those shoes much good. If you want to consider yourself a serious runner, you probably need to own two or three pair of shoes, which allows you to alternate them from day to day. This, in turn, permits them to dry out between workouts, which will extend their life and also provide more cushioning, which is good for your legs.
Wednesday: Run, walk or rest today depending on how you feel.
Thursday: Run 1.5 miles. Resist the temptation to run further than this distance, which is about half the distance you will cover in the 5-K race. Let's talk some more about that extra pair of running shoes. If possible, go to a store that specializes in running as its main sales activity, rather than some discount store at the mall where you might pay less, but won't get as good service. A knowledgeable clerk who knows what brands and models work best for different runners can save you a lot of long-term grief.
Friday: A day of rest to prepare for the weekend, and if this opens a hole of extra time in your schedule, maybe you can use it to shop for those shoes mentioned earlier this week. Be fussy about the shoes you put on your feet. Make sure they fit well before you take them out of the store. They are going to carry you to victory in the 5-K.
Saturday: Go 2.25 miles, again the same as Tuesday. Do you run the same course on all of your Tuesday and Saturday runs? You might try picking a different course than you ran earlier this week, so you don't compare times. Trying to run each workout faster than the day before is a mistake often made by beginners in their desire to improve. Less important than what you do on any one day or during any one week is the overall pattern of your training. Consistency always bears rewards.
Sunday: The minimum dose of your walking workout rises to 45 minutes, while the maximum level stays at 60 minutes. The gap between these two numbers narrows. How fast should you do these walks, which in turn would determine how far you go? It doesn't matter. If you feel like making this a brisk walk, or going for a hike in the mountains, by all means do so.
Adapt your muscles: Improving endurance requires muscle adaptations, claims William Fink of Ball State University. The key, says Fink, is producing more mitochondria, a subcellular organelle that makes adenosine triphosphate (ATP), the energy that fuels your muscles. "When someone exercises aerobically," Fink explains, "we see increased activity in a number of specific enzymes involved in the utilization of ATP. The muscle also develops more capillaries, which enhance the delivery of blood and oxygen to the muscle." When that happens, you develop an ability to run faster.
4 Weeks to 5-K
Monday: You are now at the halfway point of the eight-week 5-K training program for novice runners. Now is a good time to evaluate how you are doing. Is the training going well? If so, look forward to four more weeks of steady training leading to the 5-K. By now, the pattern should be clear to you: Rest, walk or run. If you pick the last option, keep the mileage well under what I'm asking you to do tomorrow.
Tuesday: Two-and-a-half miles. Did you ever think that some day you might be able to run this far? Is running getting easier for you, or is it still a struggle? If the latter, maybe you're pushing too hard. Slow down. Don't be embarrassed to stop to walk. I often walk in marathons, particularly when taking a drink. (I once ran 2:29, stopping to walk at every aid station.) For you at this stage in your training, 2.5 miles is like a 26.2-mile marathon, so pamper yourself. One scenario would be to run a half mile, walk 15-30 seconds, run the next half mile, walk again, and so forth. Even while you're walking, you're still moving forward and covering the distance.
Wednesday: Run, walk or rest today. If people pass you on the jogging path, greet them a wave, a smile, a hearty "hello!" Say to yourself, "I'm a runner too!"
Thursday: A slight jump in distance for your Thursday runs. Go 2 miles. You can do it! Are you continuing to stretch to maintain muscle flexibility? Stretching after an easy workout often works better than before, because your muscles are warmer and a bit more limber. But some easy stretching before can help to get you moving. You don't want to overdo it, however, and stretch to the point of pain. That will hurt more than help.
Friday: Rest day to get you ready for some good workouts this weekend. Are you paying attention to good nutrition? The best diet for runners includes a mix of 55 percent carbohydrates, 30 percent fats and 15 percent protein. Stay clear of fad diets that vary too much from this healthy 55/30/15 ratio.
Saturday: Another 2.5-mile run. Don't try to run the distance faster than you did on Tuesday. In fact for most novice runners, I recommend that they don't look at their watch during their runs. Too much input can sometimes confuse more than it educates. Besides, 2.5 miles is a rather strange distance (10 laps on a track), and how long it takes you to go that far probably won't mean that much to you. It is enough to know you did it!
Sunday: Fifty to 60 minutes for your walk today. If the weather is warm, consider taking some fluids during the workout. Plan your course so that you pass a water fountain, or carry fluids in a belt. Replacement fluids work better than water for long workouts, not only to provide energy during the walk or run, but to help you recover more rapidly afterwards.
Variety is key: Russell H. Pate, Ph.D., director of the Human Performance Laboratory at the University of South Carolina, considers variety the key to any training program. Dr. Pate says: "I continue to be attracted to the concept of building on intensity as one works toward achieving a major goal in some particular competition. There is risk associated with high-intensity exercise. Experience indicates that such workouts are more demanding and stressful. Carrying on high-frequency training for prolonged periods is risky in terms of overtraining and even riskier in terms of injury."
3 Weeks to 5-K
Monday: How is your training going? You don't feel overly fatigued, do you? If so, choose to rest today since the mileage continues to build as the race date gets nearer. With five weeks down and three weeks to go in your 5-K training program, you are now reaching the point where you will be making the most improvement in your fitness level. This week you will add to your Tuesday and Saturday training distances and maybe walk farther on Sunday as well. For this reason, today is very important. You want to be well-rested for the rest of the week's workouts.
Tuesday: Run 2.75 miles today, and don't feel obligated to run it at a fast pace. The comfortable, conversational pace that you've been using for all of your "run" days continues to work. At a quarter mile short of 3 miles, you're getting tantalizingly close to the distance you will run in the 5-K itself. If you're visualizing how it will feel in the race, you're now in sight of the finish line.
Wednesday: A day when you rest, walk or run--but don't go too far, since you don't want to overdo it. Even though the miles might seem few to a more seasoned runner, you're getting up there in distance, and I hope you feel proud of yourself. I am.
Thursday: Run 2 miles. I consider the Thursday workouts as flexible ones, runs you can do at whatever pace seems comfortable based on how you feel. An easy jog will do, but if you're feeling good, don't be afraid to pick up the pace at the end. You have tomorrow to rest for the weekend workouts.
Friday: Your regular day of rest. Don't tough it out and think you might improve if you did some extra running today, meaning you run six or seven days a week. That's okay maybe for elite or semi-elite runners, but it says "novice" at the top of this training schedule. More isn't always better.
Saturday: Do another run at the same 2.75 mile distance as Tuesday. Your total running mileage for the week would be 7.5, more if you also did some running on the easy days. If you're interested in losing weight, you burned 750 calories by running that far.
Sunday: Walk for 55 to 60 minutes. More on the subject of calorie burn: You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet. If you walk as many miles in the week as you run (750 + 750), you will burn 1,500 calories. Since you lose 1 pound for every 3,600 calories burned, you should be able to lose a pound in two to three weeks. You can lose weight faster by combining diet and exercise, which is the best way to lose weight as well as keep it off.
Rebuilding: The reason for hard training is to break the body down so that it can be rebuilt stronger than before. Only when you fail to allow the body time to rebuild do you risk injury.
2 Weeks to 5-K
Monday: This is the week of peak training in our 8-week countdown to a 5-K race. You'll hit maximum mileage this week, then I'll let you taper a bit next week leading to the race. Today, rest or do an easy workout of running and/or walking.
Tuesday: Today's run is 3 miles. That's almost as far as you will run in the 5-K (which is 3.1 miles long). There should be no question about your ability to run this far now in a running event. The only question is will you be able to run it with a smile on your face, because you're well trained. Hopefully, the answer to that question will be, "yes!"
Wednesday: Today is your option day. Take a day off, or do some easy jogging and or walking.
Thursday: A 2-mile run today, two-thirds of your race distance. The same workout you've been doing the last three consecutive Thursdays.
Friday: Rest day. I usually recommend that even intermediate and advanced runners rest on this day to allow them to run the weekend workouts refreshed.
Saturday: Another 3-miler. This distance, which might have seemed so challenging seven weeks ago, should be easy for you. If not, don't be afraid to take walking breaks in the middle of your workout. You can do that in the race too.
Sunday: Walk for 60 minutes. It doesn't matter how far you walk or how fast you walk. I just want you out today stretching your legs and burning a few more calories.
RUN FAST: Head position is important. The head serves as keystone for the rest of the body. Back in some Paleolithic era, a coach once told me to fix my gaze 10 yards up the track and use my eyes to anchor my head in a relaxed position. That is probably as good advice as any. If you allow your eyes, and gaze, to wander all over the road, you probably wander with them.
1 Week to 5-K
Monday: This is your final week of training, and we're going to employ a taper to make sure you're rested on race day. Tapering for a race means you cut back on quantity or quality or both. You might want to rest today, although the option remains open to jog or walk. The mileage drops to make sure you are well rested for the race. You will rest on all but three of the seven days this week to insure you achieve peak performance.
Tuesday: Keep the mileage at 3 miles, but feel free to do a bit more mid-workout walking if you feel you need a rest, or to save energy for the weekend race. If you strength train, do very little. Don't overcompensate for the fact that you ran less by lifting more. The theme for the entire week leading up to the 5-K is rest, rest, rest, rest, rest, rest!
Wednesday: I still leave the option open to run or walk on this day, but I recommend that you take the full day off, so you are ready to go this weekend in the 5-K.
Thursday: Two miles for today's easy run. And I would eliminate entirely any strength training afterwards. If you have been stretching as part of your Tuesday/Thursday workouts, don't overlook this. But also don't overstretch. Stretching should always be gentle, stopping well below the pain point.
Friday: Assuming your 5-K race is on Sunday, this is the first of two days complete rest. If your 5-K is on a Saturday, begin your two-day rest on Thursday.
Saturday: Another day of rest. In a race as short as a 5-K, carbo-loading is hardly necessary, but most runners like to have their pre-race pasta as part of the ritual. Before going to bed, make sure you have everything ready for race day. Lay out all your clothing--and don't forget your shoes! My race preparation routine includes pinning the number on the front of my singlet and draping it across a chairback with shorts on the seat of the chair and shoes and socks on the floor in front. It's almost like a firemen laying out his clothes, so he can jump to action. Sure, I know it's somewhat ridiculous, but it works for me.
Sunday: This is the day you've pointed toward for the last eight weeks. You're trained and tough and ready to blitz a fast 5-K. You know you can go the distance. Just run the same pace you did in your 3-milers in practice, and enjoy the race. Tomorrow will be a day to contemplate what next challenge to accept during your new career as a runner. Is a marathon in your future? Maybe, but in the meantime, savor today's 5-K victory.
Records: You can't get where you're going unless you know where you've been. Record your training on a daily basis. In my office, I have a set of loose-leaf notebooks dating back to 1963. I record items such as the date, time, location, surface and conditions, and distance, along with my weight. I also record what I did to warm up and cool down, and any comments concerning the actual run. Various running diaries can be purchased at book stores. Or you can even record your miles on a simple calendar. After you race, you can look back on your training and figure out what you did wrong--or what you did right.
Posted by Editor at March 13, 2005 12:03 PM
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