6-Week Training Plan

Running, Runner, Long Distance, Fitness

All of us know that aerobic activities, like running, are fantastic for your health. If you are new to running, or considering starting, knowing where and how to start can be the most challenging aspects of getting up and moving. The best thing to do would be to set a target and then collect a running plan.

Even in case you don’t now run in any way, it can take as few as 6 months to train for these races. So, set your sites on a target, and then follow this simple, 6-week training program.

Workout

This first week you only wish to set your sites on getting off the sofa and getting moving. Start simply by choosing four days to run, or walk, 0.5 miles. If you decide to walk, do so at as fast a rate as you’re comfortable with.

Strength-Building

You also need to plan to perform two days of mild strength-building. Strength-building is very important when training for a race because it builds the muscles required for continual running. You do not have to lift heavy weights and bulk up. The weight of your body or, mild, free weights, will be more than sufficient.

Diet

During this first week it is a fantastic idea to also begin adding healthy foods into your diet, which gives you energy as you run. Avoid heavy and greasy foods that can cause you to feel exhausted and drain your energy. Foods, like fruits, nuts, and vegetables are terrific for high nutrition energy.

Workout

Now that you have made it through your first weekup your mileage to 1 mile, three or four times weekly. Try to run the entire way if you’re able to, even if it’s at a really slow pace. Be certain you stretch before, and after, so you don’t pull any muscles.

Strength-Building

Continue to strength-build double this week. Yoga is a excellent strength building activity because it’s a complete body exercise that many overlook. It’s also a wonderful workout for runners, since it stretches the muscles out that normally get tight, as you construct your running distance.

Diet

Continue to incorporate healthy foods into your diet. Definitely eat when you’re hungry, but remember that running one mile just burns 100 calories, so snack sensibly.

Workout

You are up to 1.5 miles today!

Strength-Building

Continue to strength-build twice per week. You might choose to add core exercises, such as planking, or sit-ups. Make it a goal to board for 30 seconds.

Diet

Continue to incorporate healthy foods into your diet. Be sure to drink lots of water before and after you exercise.

Workout

Only three short weeks ago you could not run in any way. You can now boost your mileage to 2 miles, three times each week.

Strength-Building

Continue to strength-build twice per week. Attempt to board for 45 seconds.

Diet

Think about producing good tasting post-workout smoothies. Also consider adding greens into your smoothie, such as spinach, or kale – they’re jam-packed with anti-oxidants.

Workout

Almost there! Boost your mileage up to 2.5 mph. Now that you’re going longer distances make certain you stretch very well before, and after, each exercise.

Strength-Building

Continue to strength-build twice per week. Attempt to board for 60 seconds. Squats are excellent for strengthening the running muscles in your thighs.

Diet

As you run more, you might begin becoming depleted of electrolytes. Potassium is a vital electrolyte for runners.

Workout

Now you are ready for the last leg of your practice. You are around 3 miles this week! Try to run 3 times this week, providing yourself a break day and 2 strength-building days. The day before you run the 5K, it is a fantastic idea to take a brief run, say 1 mile, merely to maintain your muscles warmed up.

Strength-Building

You may continue to strength-build this week. Just ensure you don’t over-do it.

Diet

Continue to eat healthful foods. A day, or two, until the race, be certain you don’t eat anything too heavy, or out-of-the-ordinary. You don’t want to manage an upset stomach on race day.

Hopefully, after finishing your 6 weeks of instruction, you feel great, both indoors and out. Running could truly be transformative. Do not stop at 5K. From here you can continue your running routine by preserving a three mile distance. Or, if you’re feeling more ambitious, you may set your goals higher and start to train for a 10K (6.2 miles) and, possibly even a Half Marathon (13.1 miles). Just continue to improve your mileage and focus on a runner’s diet and you’ll reach your next goal very quickly!

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