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Training for the first 5km does not have to be difficult



Enthusiastic runners come in all shapes and sizes. They are slow and fast, old and young. One of the beauties of running is that it is inclusive.

Preparing for your first 5K run may be a big challenge, but with a solid training plan and a little commitment, you can be up and running in 8 to 10 weeks. If you've never run before, it's a good idea to spend a few weeks preparing for a more intense workout program. Try this short workout on a 1/8 mile track (or similar length) a few days a week:

  • Jogging at moderate speed: 1 lap
  • Walking: 1 lap
  • Jogging at a moderate pace : 2 laps
  • Walking: 1 lap
  • Walking: 3 laps
  • ] Jogging at a moderate pace: 4 laps
  • Walking: 1 lap
  • Jogging at a moderate pace: 5 laps
  • Walking: 1 lap

After a few weeks of training above, you should be more than ready for an eight week training program.

There are countless 5K training programs on the Internet, but it's really hard to beat Hal Higdon's exercise plans. He is an accomplished runner, editor of Runner's World and has written several books about this sport. Higdon offers training options for all runner levels as well as for long and short distances. The following is perfect for the first 5 km of the runner. In a few months, find an entertaining race near you and use this plan to train. You'll be glad you did, and you're likely to run again.