Learning about the right 5K Training Schedule
Posted on December 4, 2008
Filed Under Uncategorized |
5K Running is becoming very popular. Learn about the right
5K Training Schedule
The great thing about running 5k is that nearly anyone with
a reasonable degree of physical fitness and no major handicaps will be able to
run the distance. It is a great workout and once the body is ready for it, is
enjoyable and a great way to forget all your troubles for a while.
The 5k may not be a true long distance like 10k plus, but it
is a serious distance to run and requires a proper training schedule to be able
to run it for the maximum benefits in terms of exercise, pleasure and, if you
are racing, good results.
5k is unique in that more than any other race it requires a
careful balance of both stamina and speed and the training schedule need to
reflect this. You will find may such schedules in books, magazines and on the
internet. Before choosing one and beginning your training, consult a doctor and
get his okay to begin. This is especially important if you are taking up
running and beginning a training schedule over the age of 30.
There are two types of schedules available ? one for the
novice runner and the other for the experienced runner who wants to training
for competitive racing. While both 5k schedules have a lot in common, their
focus areas are different.
The 5k novice training schedule is designed to condition
your body to the demands of running this distance. While time is kept in mind
(there no point in running 5k in 1 hour!) it is not the primary focus. This
schedule will take you through the basics of running - how to look after your
body, what changes to expect as your running abilities improve and what
nutrition a runner requires. This schedule will take you through running with
regular increases in speed and distance and set you milestones to achieve based
on our age and fitness level. By the end of this schedule you should be a
competent 5k runner with a reasonable time.
The more advanced schedule for the experienced runner who
wants to improve his race timings will focus more on speed and one common way
of doing this is by “tempo? running. A tempo run is a run at a fixed but
continuously increasing speed over a fixed time, which will also increase
slowly. By setting these targets this schedule allow the runner to work towards
improving his performance to predetermined levels which will allow him to
finish a race nearer the top.
One thing to remember about training schedules is that one
size does not fit all. Every person has a different level of fitness and
inherent physical capabilities that can be built on. Find a schedule that you
are comfortable with and stick with it. Feel free to modify it to reasonable
extent to suit our personal circumstances such as running timings, rest days,
speed at which you progress and so on. The only thing you should not do is to
try and increase the pace you work through the schedule. All schedules are
designed to allow the body to condition itself to the new demands being placed
on it and skipping a stage or two may place an unhealthy strain on the system
leading to pains , sprains and other problems.
About the author
Go to Jogging Tip
to get your free ebook on Jogging. Jogging Tip also has information on 5K
Races, 5K Trainingand lots of Jogging
Tips. Visit Jogging Tip today to get your free ebook on 5K Running. You can visit Jogging Tip at http://www.joggingtip.com/
Tags: 5k runner, 5k training schedule, careful balance, exercise, focus areas, handicaps, long distance, magazines, maximum benefits, milestones, novice runner, novice training, nutrition, physical fitness, pleasure, speed and distance, stamina, workout
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