All runners have taken the 5K route. 5K distance running is the nesting ground for all those beginner level runners who are just starting to feel the heat; for the intermediate ones, it’s the best way to test their speed by making their own world-record; and for the advanced runners, it’s the key in opening a bigger and longer challenge ahead starting from the 10K, half-marathon, and then to the full-marathon race. But, don’t go thinking that this somewhat short-distance running doesn’t need any preparation. As what we’ve always told you, being prepared is more fun and exciting. Let’s start with the basics of a 5K training program, shall we?
Before undergoing the 5K training program, you must first categorize yourself if you were a beginner, intermediate, or advanced level runner. Yes, this might sound ridiculous; however, there are other runners who think ahead of themselves. This means that they believe they’re ready for the advanced level when in reality they’re more suited for the intermediate level of training – now, a lot of injuries have resulted to this kind of over confidence and we don’t want that to happen to you.
Do you belong in the beginner level?
You’ve been running some time now – two to three times a week before going to work. That’s roughly 6-8 miles if you think about it. You’ve also joined some fun run here and there.
If you want to move up a notch and experience the rush that only 5k distance running can give you, then we recommend the 5k training program – beginner level. This type of training involves basically just running, and increasing the mileage each week. You might think this is a little easy, but for first time 5k runners, the most important thing is to increase aerobic conditioning, and eventually improve physical strength that will get you propped up for the harder training.
Do you belong in the intermediate level?
You’ve been a runner for a year or so and have joined friendly competitions and some races just to feel the thrill. You’ve also done some humble interval training, but you believe it’s time to think about changing your finish time by making it lower. You’re not contented with participation anymore – you want to win. Oh, we can see it in your eyes; you’re the intermediate runner.
For intermediate level runners, the 5k training program levels up as it is the transition from the finisher to the racer. With this type of program, you’re adding mileage to your same old weekly mile run while focusing more on your intervals both in pace and speed. Running hills once a week can also help in making your legs and your muscles stronger.
Do you belong in the advanced level?
You’ve been running for as long as you can remember and you’ve joined a fair share of races with various distances. In addition, you’ve done regular interval trainings, but this time you’re more serious about reaching the goal. You, my humble friend, is an advanced level runner.
An advanced level runner by this time want to feel the race and one way to do it is to run that far with a certain speed that you think is faster than the expected time. The 5k training program – advanced level can be much harder; after all, you’ve already had enough experience in your hands – all you want now is to prove to yourself that you’re so much better than being in the advanced level. The advanced level involves timed repetitions both at pace and faster than your speed, but with shorter recovery, too short to the point that there will be no recovery at all.
