Running Program for First 5K

by Uldis
(Latvia)

I have completed your Beginners Running Program 3. My next aim is my first 5K three months from now.

How to prepare? Is the 10K Running Program suitable for this purpose?
Uldis

Answer by Dominique:
Hi Uldis,
Thanks for your question.

Great to hear that you have completed Beginners Running Program 3.

Now that you are able to run 30 minutes non-stop you should be able to complete a 5k race, or at least, get reasonably close.

I accept that not everybody runs at 10 minutes / mile (~6 minutes / km) or faster. So, at the end of the 30 minutes there might still be a bit of the race left.

Races bring out special powers. So, I am silently convinced that running your 5k race on the basis of Beginners Running Program 3 will be enough.

But you still have three months, so let's make use of that time wisely.

A few options for you:

1. Continue with a run/walk program
2. Pick up the 10k Running Program
3. Work with a coach

Continue with a Run/Walk Program

You have done well on 12 weeks of run/walking with Beginners Running Program 3. You could continue with that approach. Slowly, but surely adding some extra minutes of running. E.g. 4 x 8 minutes of running, 5 x 7 minutes of running, 4 x 8.5 minutes etc, etc.

Once every two weeks, use one of your workouts to try uninterrupted running, e.g. try 35 minutes, then 40.

Just calmly building up, increasing that endurance.

Pick up the 10k Running Program

Alternatively, the 10K Running Program is a great program to continue your running experience.


Between now and your race you have got about 3 months. Doing the 10k running program will have you run longer than the 5k distance regularly.

It will also introduce you to some tempo running, which will help make you stronger and faster.

By the time you do your race you should be well conditioned to not only complete the 5k, but do it quite fast as well.

When you get even more experienced I would get you to do intervals as well. But when you are new to running I think it is better to focus on easy running and tempo running, so the 10k running program suits your purpose very well.

Work with a Coach

Lastly, if you want somebody to do the work for you and carefully program your running for a safe and steady improvement in performance and endurance.

Clearly, I am a little biased in which running coaching service you should start working with.... The guy who has gotten you to successfully run 30 minutes uninterrupted should surely be on the short list... :)

Apologies, I can't resist the urge now and then to plug my services. Whichever path forward you choose, I wish you a happy and healthy running career and I hope you will absolutely smash that 5k!

Best of luck.
Kind regards,
Dominique