how to run a 5k

1. How to Train for a 5K
Couch to 5K Training from Kaylie
Gallagher

2. Training Regiment
Week One:
Day 1: Run 10 mins, walk one min x2
Day 2: Rest/Cross Train
Day 3: Run 12 mins, walk one min x2
Day 4: Rest
Day 5: Run 13 min, walk 1 min x2
Day 6: Cross train
Day 7: Rest

3. Week 2
Day 1: Run 15 mins, walk one min x2
Day 2: Cross train
Day 3: Run 17 mins, walk one min x2
Day 4: Rest
Day 5: Run 19 min, walk 1 min, run 7 mins
Day 6: Cross train
Day 7: Rest

4. Week 3
Day 1: Run 20 mins, walk one min, run 6 mins
Day 2: Cross train
Day 3: Run 24 mins
Day 4: Cross train
Day 5: Run 26 mins
Day 6: Cross train
Day 7: Rest

5. Week 4
Day 1: Run 28 mins
Day 2: Cross train
Day 3: Run 30 mins
Day 4: Rest
Day 5: Run 20 mins
Day 6: Rest
Day 7: RACE DAY!!!

6. What should I do to Cross Train?
• Cross training is any exercise that isn’t
running.
• On the days that “Cross Train” is your
workout:
– Lift weights
– Yoga
– Spin class
– Swimming

7. What should I eat?
Very important to have a good diet while
training for anything!
• Start diet when you start your month of
training.
• Cut out sweets (not completely), processed
foods/non-organic foods, and red meat
• Eat 1,500-2,000 calories a day- depending on
weight/gender

8. What Should I eat?
• Drink water!! Cut out any drinks that aren’t
clear (unless you need coffee/tea in the
mornings)
• Try not to drink alcohol more than once a
week
• Eat greens or fruit with every meal
• Can help you lose weight and will get you
more toned/able to run longer with better
fuel in your body

9. What should I wear??
Shoes:
• Get shoes with support!
• Go to your local sneaker shop and get fitted
for the right trainers to prevent injury and
promote comfort
• Get socks that aren’t
cotton to wick sweat
and prevent athletes foot

10. What Should I Wear??
Clothes
• Get clothes that are Dri-fit and NOT cotton
• Make sure your clothes fit correctly
– Aren’t too tight, loose, or uncomfortable
• The right size clothes are important for
training and race day to promote comfort and
mobility

11. Race Day
• Get excited!
• Listen to pump up music when you are getting
ready to run
• Make a playlist for your run
• Have someone there cheering you on!
HAVE FUN!!!

12. THANK YOU
And
RUN FAST

13. References
• http://running.about.com/od/5kracetrainings
chedules/a/Train-For-A-5k-In-One-Month.htm
• http://www.active.com/fitness/articles/30-
days-to-train-for-a-5k-challenge
• http://www.runnersworld.com/fuel-
school/how-to-fuel-for-a-5k
• http://www.active.com/running/articles/5-
pre-race-nutrition-mistakes-to-avoid-864833