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Start Running: 6-Week Training Plan to Build Up to 5K (3.1 Miles)
We all know that aerobic exercise such as running is good for your health. Regular running improves your health on many levels, both physically and mentally. If you’re new to running or thinking about getting started, knowing where and how to start can be the most difficult aspect of getting up and running. The best way is to set goals and then create an action plan.
A great starting goal for novice runners is the 5K race, which is equivalent to 3.1 miles. Even if you are not currently running at all, it will take you just 6 weeks to train for any of these races. Most cities have his 5K races on a regular basis, and they usually support a good cause. Or simply he aims to run 3.1 miles in 6 weeks. Set your site goals, then follow his easy six-week training plan.
1st week
good result
For the first week, simply set up the site to get off the couch and get going. Just choose to jog or walk 0.5 miles for 4 days and get started. If you choose to walk, do so at a comfortable pace.
muscle building
You should also plan for two days of light strength building. No need to lift heavy and bulky items. Your own body weight or light free weights will suffice. You can do this in the comfort of your own home with free weights or a yoga mat. Alternatively, if you have access to a gym, you can do it using the gym’s machines.
diet
We also recommend adding healthy foods to your diet during this first week. This will give you energy while running. Avoid greasy and heavy foods that make you feel tired and drain your energy. Foods such as nuts, fruits, and vegetables are great because they are high in nutritional energy.
2nd week
good result
Now that you’ve made it through the first week, increase your mileage to 1 mile 3-4 times this week. Try to run to the end if you can, even if it’s at a very slow pace. Be sure to stretch before and after to avoid pulling the muscles.
muscle building
Continue strength building twice this week. Yoga is a great activity for building strength because it’s a full-body workout that many people overlook. It’s also a great workout for runners because increasing the distance you run stretches muscles that tend to be tight.
diet
Keep adding healthy foods to your diet. You may also find that more workouts make you feel more hungry. Be sure to eat when you are hungry. However, he only burns 100 calories on a mile run, so snack wisely.
3rd week
good result
Add an extra half mile to your run. Currently up to 1.5 miles.
muscle building
Continue strength building twice a week. You can also add core exercises like planks and sit-ups. Aim to plank for 30 seconds.
diet
Keep adding healthy foods to your diet. Make sure you drink plenty of water before and after exercise.
4th week
good result
We are halfway through 6 weeks. Only three weeks ago she couldn’t run at all. Three times a week he can increase his mileage to 2 miles.
muscle building
Continue strength building twice a week. Try planking for 45 seconds.
diet
Consider making a delicious post-workout smoothie. All you need is frozen fruit, fruit juice, milk or other liquids, and the ready-to-use items. Also consider adding green vegetables like spinach or kale to your smoothie. They are chock-full of antioxidants.
5th week
good result
Almost there! Increase your mileage by up to 2.5 miles this week. Now that you’re running longer distances, make sure you stretch enough before and after each workout.
muscle building
Continue strength building twice a week. Try planking for 60 seconds. Squats are great for strengthening the running muscles of your legs.
diet
If you keep running, you can start depleting your electrolytes. Try to replace them by drinking natural coconut water, which is rich in potassium. Potassium is an essential electrolyte for runners.
6th week
good result
You are now ready for the final leg of the training. Up to 3 miles this week. Let him have two rest days and strength days so he runs three times this week. The day before running a 5K, it’s a good idea to do a short run, such as a mile, to keep your muscles warm-up.
muscle building
You can continue building strength this week. Don’t overdo it. You don’t want sore muscles on race day.
diet
Keep eating healthy foods. He or she two days before the race should not eat anything excessively heavy or unusual. You don’t have to deal with an upset stomach on race day.
After 6 weeks
Hopefully you’re feeling great inside and out after six weeks of training. Running can really be transformative. Don’t stay at 5K. From here, you can continue your running routine by maintaining a 3-mile distance. Or, if you’re more ambitious, set a higher goal and start training for the 10km (6.2 miles) or half marathon (13.1 miles). Just keep increasing your mileage, pay attention to your runner’s diet, and you’ll be on your way to your next goal in no time!
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