Deanne Runs : How to Train for a 5k Run
You have your sights set on a 5km race, maybe you’ve even already registered for one. Now what? Equipment checklist : shoes and water. If you’re just starting out, this doesn’t have to be complicated.
A couple of important factors in choosing shoes –
What terrain will you be running on? Trails? Road? Mud? Pavement? Ice? Look for something that has a little more grip if you plan to run off road, for the most part, especially if you’re just starting out a basic shoe will be just fine.
How your body moves can also play a role. If your feet and ankles pronate or supinate (roll in or out) you may want to consider a corrective shoe.
Water. Believe it or not, there are a bunch of different options for this as well. You can carry a water bottle, you can get special hand held bottles, water belts or vests and packs. This is all personal preference, you can start out with any water bottle.
If you’re looking for more guidance on choosing a shoe, or hydration system a couple of my favourite places are Fast Trax and MEC.
What to eat? I always recommend you nourish your body, and eat healthy, whole foods. The exact make up of that will be different for everyone. I prefer to fuel my “machine” with mostly fats and proteins (and of course lots of veggies). Many other athletes prefer to fuel with a more carbohydrate based diet. There’s whole other blog post there… Some people prefer to have a snack before they run, other people prefer to run fasted. Try a couple different things, and see what feels best for your body.
Now you have shoes, water and snacks. Let’s get running! If your goal is to run a 5km in 8 weeks – here is my suggested training plan:
Week 1: Run 3 km with 3 minute run, one minute walk intervals 3 days.
Week 2: Run 3 km with 4 minute run, one minute walk intervals 3 days
Week 3: Run 4 km with 4 minute run, one minute walk intervals 3 days
Week 4: Run 4 km with 5 minute run, one minute walk intervals 3 days
Week 5: Run 5 km with 5 minute run, one minute walk intervals 3 days
Week 6: Run 5 km with 6 minute run, one minute walk intervals 3 days
Week 7: Run 5 km with 7 minute run, one minute walk intervals 3 days
Week 8: Run 5 km with 8 minute run, one minute walk intervals 3 days
There are some great 5km routes throughout Edmonton, Spruce Grove and surrounding areas. Both on and off the road.
One of my favourite places in Spruce Grove is through the heritage trail system from the TriLeisure head south on Campsite, east on Mcleod until you get to the trails, enter here and head east until you hit Calahoo rd, the head north the Grove drive, then south on Campsite back to the tri.
In Edmonton start at the Fort Edmonton parking lot head down to the river trails, head west to the end, you’ll come out to a road. Head down that road until you see a path on your right, turn on that path and go across the pedestrian bridge over the river. There are some gorgeous views here! Turn around and head back to your start point.
I will be offering an 8 week 5km workshop beginning in October. There will be an option of Monday nights or Thursday mornings. We will run on various surfaces, and end each class with a 20-30 of yoga for runners. Let me know if you’d like to join us!