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5 K running plan to get in great shape

Updated on November 14, 2015

Running on the beach


Whatever reason you want to start running, one of the best mid term goals is to be able to run and complete a 5K race. This is a modest goal and you can be ready in 8 weeks from no running at all. The key is to get out and get started running with a plan of attack that will help you reach your goals.

Once you decide to do this, check this page and find a race to run that is out 8 weeks from when you start.

Running to lose weight

Many people who want to lose weight turn to running because it is by far the fastest way to burn lots of calories and lose weight. To lose weight you must burn more calories than you take in, it’s really that simple.

That being said, losing weight is simple, but it’s not easy. By far the fastest way to burn maximum calories in the least amount of time is running. Learning to run is also not easy, If you just go out and start running, chances are you will not last more than a few days or a week.

Why start running

When people decide to do something and start out too fast, they get sore, then decide to wait until they feel better, they give up because it’s not fun. To enjoy running, you have to do it for a while, once your body gets to a certain point, you will start to enjoy it and actually get a rush from doing it that will make you want to keep running.

When you start running, you need to start at a rate that will get you to the point where you will enjoy it and not quit after a few days. That’s where a training plan comes in so you can ease into running.

Running Shoes


Get the right shoes

A good pair of running shoes is important when you start. There is not a one best type of shoe for all runners. Because people have different types of feet and different styles of running, the shoes make a difference to your success.

To pick the right shoes, you first have to decide what you are going to be doing with the shoe. You wouldn’t use the same shoe for running a marathon that you would running sprints, or running cross country.

You also need to see how you run, do you land on the balls of your feet, or on your heel or on the side of your foot. Here is a good article from Web MD that will help you get the right shoe for your feet and the way you run.

Running in the Water


The training program

So how do you start so you can keep running until you get to the point you really want to run.

First of all make sure you are healthy enough to start a running program, talk to your doctor about running. Running is a great way to burn calories, but it is strenuous and can be bad for you if you have certain health issues.

This startup program is broken up into 8 weeks that will by the end have you ready to go on and run at least a 5k, which is where you should start, if you're going to run in a race of any type.

Week 1 Run 3 days in week 1. Not 2 days in a row. Start out walking for 6 minutes, then jog for 1 minute, walk 6 min. jog 1 min., walk 6 min., jog 1 min. and finish walking to cool down. This may seen too easy to some of you, just stick with it for the first week.

Week 2 In week 2 we will do the same format, just walk 5 minutes and jog 2 minutes. This doesn’t seem like much difference, but it is quite a bit harder to do and will ease you into running the right way.

Week 3 This week is where it starts to get a bit tougher but stick with it and you can do it. Walk 3 minutes and jog 4 minutes, do this 3 more times for a total of 12 minutes of jogging.

Week 4. Week 4 you walk 2 minutes and then jog 5 minutes. Do it 3 more times for a total of 20 minutes of jogging.

Week 5. Walk 2 min to start, jog for 8 minutes. Repeat 2 more times for 24 min. of jogging.

Week 6. Walk 2 min, jog for 9 min. Repeat 2 more times. 27 min of jogging

Week 7. Walk 2 min, jog 11 min. Repeat 2 more times. 33 min of jogging.

Week 8. Walk 5 min to warm up. Jog 30 min, walk 5 min to cool down.

Running for beginners


Your now set, you can go and run your race with the confidence that you will finish and you should be able to finish in a reasonable time. You can run a 5k in under 30 min without much trouble. After you do the 5K, the next step is a 10K.

The key to starting to run as a beginner is to get out there and start. As the saying goes, every journey starts with the first step.


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    • spease profile image

      spease 4 years ago from Minneapolis Mn

      Most people give up because they want to do too much to start out. You're more likely to keep going if you start slow

    • Princessa profile image

      Wendy Iturrizaga 4 years ago from France

      I do a lot of walking but find running very difficult. I have started a few times but always gave up after a few days. I think it is worth trying your plan, I'll be doing that.