Training & Running Your First 5K Race

The 5K is the most popular running distance in the United States. Translating into a 3.14 miles, a 5K is a test of endurance, speed and mental toughness - it requires more quickness than a 10K or marathon but still demands pacing and endurance. Below is a training guide and proposed regimen for training and running your best 5K race.

First, a little background on my experience - I was a competitive swimmer through college and took up triathlon training and racing a couple years after graduating from Duke University. Triathlon training obviously requires running - and I figured that periodic 5K races would be both beneficial for training and fun breaks in the regimen. I ran my first 5K in Berkeley California and surprised myself (I am not a strong runner!) by going 22minutes despite the hilly course. Below are the tips that I collected during that raining and since:

Cardio... Cardio... Cardio...

The only way to develop endurance is through cardio training - whether its swimming, running or whatever, I've found that the body responds best to alternating workouts. So I applied this to my 5k training - running 5 times a week for ~3miles each. One session would be a straight 5K (whether on the treadmill or track). Another session would be interval work: .20 miles hard, .05 miles strong walk for a full 3 miles.

One of my favorite cardio workouts was at the local track - I ran a 100 meter sprint immediately followed by 100 meter jog. Rested 15 seconds and did it 6 times. The finale was a timed 100meter dash. Doesn't seem like much - but you will be aching.

Whatever your workout maybe, it is important to log it and, the next time through the circuit, work towards improvements in time, pace, comfort, etc. If you don't have one, a heart monitor or an Ironman Watch are very useful training tools.

Strength & Stretch

Three times a week - either on off-running days or immediately following a cardio workout - you should work on core strength. Personally, I am believer in sets of squats, squat jumps and push ups. Doing sets of 15 squats, 10 squat jumps and 15 pushups with no rest between transitions is very difficult, but will pay big dividends. I suggest 6 repetitions.

Of course, stretching is crucial and should be done before and after each workout and session. Particularly on the day of the race.

Sneakers

Having a comfortable pair of shoes is key to any 5K race... or any race for that matter! You should never wear a brand new pair of sneakers on race day - you should have worn and exercised in your shoes of choice many times before to avoid discomfort. My shoe of choice: The Nike Free 5.0 Trainer - an excellent sneaker that is super light. Whatever your sneaker preference is though, be sure to have worn the race-day shoes beforehand.

Race Day

Get a good night's sleep and eat a decent meal before the race. If it's a morning event, eat something light (ie a powerbar and some toast) and drink plenty of fluids - water or Gatorade.

Arrive roughly 90 minutes before the race to avoid any registration, parking, or other complications. If you have enough time, you might even want to drive and survey the actual race course - knowing the 5k route and terrain can save you huge time!

About 45-60 minutes before the race, stretch out your legs and upper body - you might not think it, but having a loose upper body will help later in the race! About 30 minutes before the race, begin a light warm up with some jogging and pacing. From this point forward, relax and focus - harness your energy and save it for the opening bell. Also remember to keep drinking fluids.

Arrive at the start line early - showing up a minute before start might stuff you behind hundreds of other runners! Escaping that crowd is very difficult. Arrive early and fit yourself comfortably near the front. Once the race begins, don't start out the gates too fast - this is critical but VERY tough because your adrenaline will be surging. The key in any 5K is to run consistently - changing paces and speeds takes a lot out of your legs. So start strong - but at a comfortable speed. Pace the first two miles and remember to breath - again, this sounds silly, but a consistent breathing pattern will help restore oxygen throughout your body. With a mile left - your body will be aching and dying... but you're so close to the end. This is where I typically like to spend any and all remaining energy - entering into a near sprint to finish line!

GOOD LUCK!