{"id":54551,"date":"2016-12-08T07:15:36","date_gmt":"2016-12-08T12:15:36","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=54551"},"modified":"2017-02-13T18:31:57","modified_gmt":"2017-02-13T23:31:57","slug":"5k-training-plan-beginner","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/5k-training-plan-beginner\/","title":{"rendered":"The 5K Training Plan You Can Actually Do"},"content":{"rendered":"
\"The
Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Whether you\u2019re a newbie runner<\/a> chasing your first finish line or a seasoned athlete who took a sabbatical from pounding pavement, this 5K training plan will set you off on the right foot.<\/p>\n

Your first task (after signing up for\u00a0your race<\/a>, of course): Start slow. You might not be blasting through eight-minute miles right off the bat, and you shouldn\u2019t expect to. Instead, you\u2019ll be building a solid foundation that will carry you through race day strong, injury-free and ready to go.<\/p>\n

RELATED: <\/strong>The 20-Minute Treadmill HIIT Workout to Crush Calories<\/a><\/p>\n

Slow and Steady Wins the Race<\/strong><\/h3>\n

What makes this 10-week training program unique \u2014 and totally beginner-friendly \u2014 is that it incorporates run-walk intervals. These not only help break up the miles, but they also help you learn how to set a comfortable running pace<\/a>. Denise Sauriol, owner and founder of Run for Change<\/a> in Chicago, says, \u201c[A run-walk plan] is not as intimidating and is more maintainable in the long run. If you train this way, you won\u2019t hurt as much<\/a> near the end of training or as much after the race.\u201d<\/p>\n

As you can see in the 10-week training plan below, you\u2019ll start with intervals that include nine minutes of speed walking<\/a> and one minute of running. Throughout the weeks, you\u2019ll reduce the amount of time you spend power strolling and increase you\u2019re the minutes you\u2019re running.<\/p>\n

RELATED: <\/strong>50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

If you find that the one-minute run interval is too easy, Sauriol recommends walking for seven minutes and running for three minutes. Or, you can split the time evenly with five minutes of walking and five minutes of running.<\/p>\n

\u201cRunners usually get a sense of excitement that they can run more. That\u2019s your cue that you\u2019re ready to run longer intervals<\/a> and cut down on walking,\u201d Sauriol says.<\/p>\n

You\u2019ll also cross train<\/a> at least two days a week, in which you swap your runs for strength training<\/a> sessions, yoga<\/a>, spinning<\/a> and HIIT workouts<\/a>. While racking up miles is key, building strength in your core, glutes and legs<\/a> will ultimately help you run faster and longer.<\/p>\n

Now let\u2019s lace up those sneakers<\/a> and hit the road!<\/p>\n

RELATED: <\/strong>5 Expert Tips for Proper Running Form<\/a><\/p>\n

Your Run-Walk 5K Training Plan<\/strong><\/h2>\n

\"The<\/p>\n","protected":false},"excerpt":{"rendered":"

Signed up for your first 5K but have no idea where to start? We\u2019ve got you covered with this 5K training plan, complete with run-walk intervals and rest days.<\/p>\n","protected":false},"author":90,"featured_media":54569,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,110,108,341,357,319],"class_list":["post-54551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-race","tag-running","tag-tax1living-well","tag-tax2running","tag-walking"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=54551"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54551\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/54569"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=54551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=54551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=54551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}