Once you have accomplished your goal of finishing your first 5K race, it is time to start thinking about finding another 5K race, but this time, your goal will be to go from point A (starting line) to point B (finishing line) without taking a break.
You don’t have to worry about your time (that will come later). You will need to do enough training to accomplish this task, so your training schedule will look like this:
Tuesday: 25 minutes running plus 10 minutes of walking. The 10 minutes should come in the middle.
Thursday: 25 minutes running
Saturday: 30 minutes running plus 5 minutes walk. The 5 minutes should come in the middle.
Sunday: 30 minutes running
** This training schedule will be for 3-4 weeks. Each week reduce the time spent walking by 1 minute. At the end of the 4 weeks you should be able to get through the workouts with very little break.
Pace: Run your own pace but this pace has to be progressive. Start slow and pick up the pace little by little.
Remember: The most important issue when it comes to running is: consistency! If you do the training day after day, week after week, you will see progress, no matter who you are or what your starting point of fitness.
Once you have run a few 5K races and it feels comfortable, then it’s time to start thinking about adjusting your training program to begin focusing on improving your time. We’ll address that in the posts to come.
Have fun and enjoy every mile!