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TRAINING GUIDE
TIPS FOR 5-K SUCCESS
Race one to reboot your routine, rev up your fitness, and have a little fun
SIGN UP SOON
To find a race near you, call your local running store, or check out the racefinder at runnersworld.com/racefinder. Youll likely pay a small fee to enter (usually $10 to $20), but consider that extra incentive to keep you accountable to your training.

GET ORGANIZED
Find a solid training plan (like the one on page 2 of this guide), and follow it. Scout out some safe, traffic-free routes to run. Parks, bike paths, and tracks are better than high-traffic streets, and soft surfaces like grass and dirt are better than paved ones. To map out some routes near you, go to runnersworld.com/routefinder.

BUY THE RIGHT SHOES

Worn-out or ill-fitting shoes can lead to injury. If youre not sure whether your running shoes are in shape for 5-K training, go to a specialty running store to get help finding the pair that offers the support and fit your feet need.

5 Weeks toYour First 5-K

DONT DO TOO MUCH TOO SOON

When you sign up for a race, its tempting to go out and run as much as you can, as fast as you can. But doing so can lead to injury. Follow the plan and listen to your body. If youre sore or tired the day after a workout, rest or cut back.

Any runner can become a competitor. This package will get you to the starting and finish lines feeling good
ant to run a race but dont know where to start? Need a kick in the butt

REWARD YOURSELF ALONG THE WAY

When you hit milestoneslike completing the training in the weeks leading up to your 5-K race, or running longer than you ever have beforegive yourself a treat to stay motivated, such as a new pair of running socks or a 30-minute massage.

to prop up your sagging workout motivation? Training for your first 5-K can give you a reason to get out the door. The good news? If you can run for 10 minutes, you can run a 5-K five weeks from now. Chances are, no matter where you live, theres a 5-K nearby soon. Its the most popular race distance around. In the following guide youll find everything you need to know to get to the starting and finish lines feeling fit, healthy, and ready to run your best.

FIND A TRAINING PARTNER

Having a running date, with one person or a group, is a strong motivator when youre training. Ask about groups at your local running store, or

TRAINING PLAN NEXT PAGE

COPYRIGHT RODALE INC. 2010-2011 Illustration by Ellen Weinstein

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check with the Road Runners Club of America (rrca.org). An online community can also be effective. Relatedly, its also important to enlist the help and support of your family. A 5-K race goal is great, but its even better and more motivating when its shared.

STICK TO THE PLAN

Even if you have a good plan to follow, you still need to be diligent about following it. Resist the urge to pile miles on to the plan, even if youre feeling great. Doing too much before your body is ready puts you at risk for getting hurt, and often you dont know that youre overdoing it until its too late. After you make it to the starting line, then you can add on mileage and intensity.

SCHEDULE YOUR WORKOUTS

You wont ever find time for your runs unless you make some time for them in your schedule. Plug your workouts into your phone, computer, daily appointment planner, on the front of your refrigerator, or treat them as unbreakable appointments that you cant miss. Tell family and friends about your 5-K goal so that they can help keep you accountable during training.

DONT GO OUT TOO FAST

The greatest challenge of getting through training and the race is finding the right pace that you can sustain and go the distance. Start out too

fast and youll likely struggle to finish, and dread the next run. Start each run at a pace that feels very comfortable with the idea that you want to finish the distance feeling strong.

Get Ready to Run

By logging just three runs per week, you can be ready to toe the line of a 5-K in just five weeks

W
WEEK

ith a little planning, you can runcomfortablyevery step of the

way of a 5-K. The slow buildup of this five-week plan will allow your body to adapt to running 3.1 miles continuously, and the three-mile dress-rehearsal runs will give you the confidence that you can go the distance on race day, says Susan Paul, coach of Track Shack Fitness Club in Orlando. (If you havent been exercising, first spend several weeks running and walking until you can run for 10 minutes.) Keep the pace easy enough to talk. You can do the runs on different days than listed below, just avoid running on consecutive days. Twice a week, cross-train by cycling, walking briskly, or taking a fitness class.
TUESDAY
1.5 miles 2 miles 2 miles 2.5 miles 2.5 miles

THURSDAY
1.5 miles 2 miles 2.5 miles 2.5 miles 2 miles

SATURDAY
2 miles 2.5 miles 3 miles 3 miles RACE 3.1 miles!

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COPYRIGHT RODALE INC. 2010-2011 Photographs by Jason Gould (top); Timothy Archibald (bottom)

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Preventive Steps
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FIND THE RIGHT PACE
In training, proper pacing is everything. You can use a heart-rate monitor and do most of your runs at 65 to 75 percent of your maximum heart rate. Or, even more simply, listen to your breathing. If you can comfortably hold a conversation, then your pace is just right.

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DONT HESITATE TO WALK

A few aches and pains are unavoidable on the way to the start. Heres how to keep them from sidelining your racing plans
tomorrow at 7 a.m. and you wake up and its 90 degrees, find a window of opportunity later in the day, or plan to make it up later in the week.

Walk is not a four-letter word. Pausing to walk during a run is not a form of cheating, but an effective way to manage your energy and get the run done. It breaks a big piece of work into smaller pieces, making it more doableand at times more effective.

STAY SAFE ON THE ROAD

MAKE TIME TO WARM UP AND COOL DOWN Warming up will make

The biggest threat youll face as a runner on the road is the car. Try to find flat traffic-free routes with wide shoulders; run on the left side of the road, facing traffic; obey traffic signs and signals.

BE CONSISTENT

This may be the most important training strategy of them all. Without consistency, its impossible to progress, and youre at risk for injury. But consistency doesnt mean locking into a training schedule and doing exactly what it says to do no matter what. Being flexible is important, too. For example, if youre planning to train

each run feel easier and help avoid pulled muscles. A proper warmup begins with walking or running very slowly to ease your body into a comfortable running rhythm. Consider walking briskly for five minutes (about a quarter-mile), then gradually ramp up to your running pace. When you finish your run, resist the urge to stop suddenly. Instead, walk for another five minutes to cool down so that you can bring your heart rate down more gradually.

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TAKE IT EASY ALONG THE WAY

Its easy to overdo it on the days you feel good, or when youre running with a faster friend. But running farther or faster than youre ready for can lead to injury and burnout. Stick to the plan, and resist the urge to add on miles or intensity, even when you feel strong enough to do so.

LET PAIN BE YOUR GUIDE

Injuries can happen, especially during periods when youre ramping up mileage. A little muscle soreness is normal, but if you feel a sharp, sudden pain that persists or worsens while youre on the road and after you finish, or causes you to alter your gait, its best to stop running and rest. See a sports-medicine doctor who has experience working with runners.

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RUN RELAXED

As long as youre running comfortably and injury-free, theres no reason to worry about your form. But minor modifications can help you become more efficient. Run tall and upright, not with a forward lean. Look toward the horizon, not at your feet. Keep your shoulders relaxed and away from your ears, and avoid tightening the muscles in your arms. On uphills, shorten your stride, and drive with your arms.

RUN ON SOFT SURFACES

Varying the terrain that you run on can help minimize the risk of injury. Mix in a run on a track, trail, or a treadmill here and there, and you could avoid a setback. If you head off road, just be wary of technical trails with rocks and roots that can be tricky to navigate. The track and treadmill are predictable with no roots or curbs to trip over. Both surfaces are also more cushiony than asphalt.

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COPYRIGHT RODALE INC. 2010-2011 Illustration by Stuart Bradford

WRITE IT DOWN

Keeping a training log can be an invaluable tool for staying injury-free. By having a record of what youve run and how you have felt before, during, and after all of your workouts, you can spot trends that lead to burnout or injury. Plus, seeing all the miles pile up can be very motivating and can help you keep sight of all that you have accomplished!

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yourself on the run. See yourself smiling on the runbecause you feel good, strong, capable, and confident.

PROBLEM Im losing focus SOLVED If youve lost weight through running, display an old, unflattering photo of yourself in a prominent place, such as on your refrigerator. Thatll get you out the door and moving every time. PROBLEM I

sometimes have trouble getting out the door

SOLVED Tell yourself youll only run for 10 minutes. Then go out and see what happens. Run down your street. Take that route youve been meaning for weeks to try. Run to a friends house to say hi. Chances are youll end up being out for longer than 10 minutes, and youll return feeling happy that you did it. PROBLEM My

motivation flags when Im on a run

SOLVED Run with music. Its fun and motivating, and can help you push through moments when youd rather give in. And some experts say it can help boost your performance. Go to runnersworld.com/playlists to download your favorite tunes. Or run with an audio book, and get two things done at once! PROBLEM My

Boost Your Motivation

PROBLEM Im lonely SOLVED Join a running club, either in person or online in the local forums at runnersworld. com. Youre bound to meet people with similar goals and experience who live near you, and link up with someone to share the miles with. PROBLEM Im in a rut SOLVED If you normally run on roads, switch to a bike path or trail. Go for a run through the woods or near water. Find a new route at runnersworld.com/routefinder. A change of scenery can be very inspiring.
COPYRIGHT RODALE INC. 2010-2011 Josh McCulloch

take forever

runs feel like they

SOLVED Break it down. If youre bored, just say youre going to cover one more mile, then walk for a bit. Or half a mile. Heck, just make it to that building up ahead, then see how you feel! Point being: One step at a time. Then two. Then three. PROBLEM My

Sometimes you need a little help getting out the door. Here are some common obstacles and how to overcome them
PROBLEM Im really in a rut! SOLVED Run at night with a flashlight or a headlamp once a week. This can be a blast, especially with a training partner. Unlike with daytime running, you really have to concentrate on where youre going, which often makes the time pass faster. PROBLEM Im having doubts SOLVED Take a minute or two to visualize success before each of your runs, or at any other time for that matter. Try to be as specific and concrete as possible in your visualization sessions. See

mind wanders to negative thoughts

SOLVED Repeat a mantra. This can create a tight mental focus, which helps you push through your troubles. Some suggestions: My legs are strong; so am I. Its 5-K for me. Its down to me, no one else. Good, tough, strong. No guts, no glory. Hills ahead. No big deal. PROBLEM Im

wondering, Whats the point?

SOLVED Its important to remember the reward. Remind yourself of the weight you have lostor will lose. See that steak and glass of wine waiting for you back home. Think about those last few steps before you cross the 5-K finish line.
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Fueling Rules
RULE #1 HAVE A DRINK
Getting enough fluids is key, as being a little dehydrated can affect your performance. Try to get 16 ounces of water about an hour before your run, and rehydrate afterward. And be sure to stay hydrated throughout the day. Drink half your body weight in ounces. So if you weigh 150 pounds, drink 75 ounces of water per day. If you weigh 100 pounds, have 50 ounces.

Wondering what to eat and drink, and how much? Here are four basic rules to follow while training for your first 5-K
RULE #2 EMPHASIZE CARBOHYDRATES
Carbs are a runners most important energy source. Aim for a 50-25-25 eating plan, where 50 percent of your calories come from carbohydrates, 25 percent from protein, and 25 percent from fat. With half of your calories coming from carbohydrates, this will provide you with plenty of readily available fuel for your runs. Proteins and fats will help you feel full longer and give you important nutrients you need.

THE MAGNIFICENT SIX

Keep these powerhouses on hand to boost your health and power your running
EGGS

One egg fulfills about 10 percent of your daily protein needs. Egg protein is a complete protein, which means it contains all the crucial amino acids your hard-working muscles need to promote recovery.

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SALMON

RULE #3 EAT REAL FOOD

When youre in training, its best to eat a variety of healthful foods throughout the day, including fruits, vegetables, whole grains, low-fat dairy products such as milk and cheese, and lean meats. Dont over-rely on socalled performance foods, such as energy bars, gels, sports drinks, and the like. These are all finethey have their uses, especially before, during, and after runningbut you wont need them while ramping up for a 5-K.

Besides being an excellent source of protein, salmon is one of the best sources of omega-3 fats. These fats help balance the bodys inflammation response, which has been linked to many chronic diseases.

SWEET POTATOES

Sweet potatoes are a good source of vitamins A and C, potassium, iron, as well as the trace minerals manganese and copper, which are crucial for healthy muscle function.

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ORANGES

RULE #4 KEEP IT SIMPLE

You need to be energized on the run, but you dont want to be sidelined with stomach issues. Dont try any new foods before a run or your race. In the hours before you run, have carbs like bananas, low-fiber cereal, bagels, yogurt, or oatmeal. Stay away from too much protein, fat, or fiber, which can cause stomach distress on the road.

Eat enough oranges and you may feel less achy after hard workouts. Oranges supply more than 100 percent of the Daily Value for the antioxidant vitamin C, which has been linked to alleviating muscle soreness.

CANNED BLACK BEANS

Black beans and other legumes are low glycemic index (GI) foods, meaning the carb is released slowly into the body. Low GI foods can help control blood-sugar levels and may enhance performance because of their steady release of energy.

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CARB FAVES AMONG RUNNERS
PASTA CEREAL

MIXED SALAD GREENS

44% 17%

BEER BAGELS

16% 11%

RICE 9% ENERGY BARS

3%

Theyre loaded with phytonutrients that may fend off agerelated diseases, like Alzheimers, heart disease, and diabetes. These nutrients also act as antioxidants, warding off muscle damage brought on by tough workouts.

BASED ON 4,034 RESPONDENTS OF A RUNNERSWORLD.COM POLL

COPYRIGHT RODALE INC. 2010-2011 Illustration by David M. Brinley; Photographs by Steve Cohen (Sidebar)

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WHAT A RELIEF
Achy, sore, tender muscles? Five ways to ease the hurt

ICE BATH

Sitting in a cold tub for 10 to 20 minutes after a hard run helps flush out waste products and reduce swelling and tissue breakdown. You can also apply an ice pack to individual sore spots.

HEAT THERAPY

When muscle temperature is increased, blood flow increases, bringing nutrient-rich blood to the damaged muscle. Wait 24 hours after a run to apply heat.

To stay energized and healthy on the way to your first 5-K, try these key strategies
BUILD UP GRADUALLY

Your InjuryPrevention Plan

Stick to the plan, and build your miles gradually over the course of the five weeks. This ensures that your bones, muscles, and ligaments have time to adjust to the increased workload without injury.

WATCH YOUR STEP

Look for firm, even running surfaceslike roads, tracks, and hard-packed dirt trails. Dont assume a driver sees you. In fact, assume that a driver cant see you. Run against traffic so you can see any sudden moves an advancing motorist may make. At a stop sign or light, wait for the driver to wave you throughthen acknowledge with your own wave. Always be prepared to jump onto the sidewalk or shoulder of the road.

ACTIVE RECOVERY

Twenty to 30 minutes of low-impact exercise increases blood flow, thus crosstraining the day after an intense workout can help you recover faster.

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MASSAGE

Researchers in Australia found that sports massage may help reduce muscle soreness by as much as 30 percent.

GENTLE STRETCHING

GET SOME SLEEP

Sleep is critical for muscle repair and regeneration. Keep your bedroom dark, cool, and quiet. Also, consider blackout window shades, and avoid using a TV, laptop, or smart phone 30 minutes before bedtime.

Stretching loosens muscles while lengthening them, which allows them to relax and get back full range of motion.

LISTEN TO YOUR BODY

Pay attention to warning signs such as recurring pain or fatigue that doesnt go away even with sleep. Its also important to pay attention to whats working for you. If you feel energized after eating a particular prerun snack, for instance, remember it and try it again.

RESPOND TO PAIN
Its normal to feel some muscle soreness after a run, but if the pain persists for more than a day, or persists or worsens while you are running, stop and see a doctor. Cross-train in the meantime with cycling, swimming, or riding a stationary bike or elliptical at the gym.

HOW TO PREVENT THE WAR WOUNDS OF RUNNING

ATHLETES FOOT
This is a fungal infection that causes redness, itching, and painful scaling between the toes and on the soles of the feet. Apply an over-thecounter fungicide such as Desenex or Tinactin two or three times a day for two to four weeks. If it still doesnt resolve, see a doctor.

BLACK TOENAILS
Bleeding under the nail caused by the toes banging up against the front of the shoe. Black toenails eventually fall off on their own without treatment. Make sure your shoes offer plenty of toe rooma half-inch between the longest toe and the top of the shoe.

BLISTERS
Blisters are caused by friction that occurs when shoes or socks rub against the skin. Anything that intensifies rubbing can start a blister. Protect a blister with a heavy bandage or by covering it with moleskin. Most blisters will dry up and heal on their own.

CHAFING
Skin-to-skin and skin-toclothing rubbing can cause a red, raw rash that can bleed and sting in the shower. Moisture and salt make it worse. Wear moisture-wicking, seamless, tagless gear. Apply Vaseline, sports lube, Band-Aids, or NipGuards prerun.

COPYRIGHT RODALE INC. 2010-2011 Illustration by Kagan McLeod; Ron Baxter Smith/stockthatdoesntsuck

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The Big Day

What to do in the days and hours before your 5-K to ensure a successful race
HOW MUCH SHOULD I RUN THE WEEK BEFORE THE RACE?
Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.

SHOULD I WEAR THE RACE T-SHIRT TO THE RACE?

Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save it for bragging rights after you cross the finish line.

SHOULD I RUN FAST AT THE START?

No. Even if the folks around you take off quicklywhich they probably willrestrain yourself so you have energy to finish.

ANY OTHER CLOTHING OR GEAR TIPS?

Just go with comfortable, well-fitting, technical running clothes that youve been training in.

WHAT ABOUT FARTHER INTO THE RACE?

Do the first two miles at the speed of your long runs; if you use a run/walk method, use that in the race. Resist the temptation to run hard as soon as the starting gun goes off. Starting slow will help you finish strong, which increases the chance that youll race again.

SHOULD I WARM UP BEFORE THE RACE?

A proper warmup will improve your perforance. Do a five- to 10-minute very slow jog about 20 minutes before the start.

WHAT IF IT RAINS?
The race will still go on. Wear a cap with a lid to keep the rain out of your face, and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off.

WHERE SHOULD I LINE UP?

Near the back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take walk breaks if needed.

SHOULD I EAT A BIG BOWL OF PASTA THE NIGHT BEFORE?

No, loading up on carbs or anything else isnt necessary and can lead to unloading during the race. Eat regular portions of a healthy dinner.

OKAY TO TALK TO OTHER RUNNERS?

Absolutely. At the starting line, tell others that this is your first race. Most will respond with stories of their first race and encourage you on yours.

ADVICE FOR THE END OF THE RACE?

Once the finish line is in sight, finish with spirit. Then pat yourself on the back. If theres a postrace party, go ahead and partake. And stick around for the awards ceremony. Maybe youll win something!

With contributions by Adam Bean, Jen Van Allen, Amby Burfoot, Sarah Lorge Butler, Jeff Galloway, Karen Asp, Selene Yeager, Kristin Wolfe Beiler, Jenny Everett
COPYRIGHT RODALE INC. 2010-2011 Kevin Morris

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