How to prepare for a 5km run

Training for a 5km run is individual and depends of many factors. When you are searching for a good schedule for your 5 km run you need to know your goals and it is important that you take some aspects in consideration like gender, your age, training facilities and your current condition.

Are you a beginner or an experienced runner? The answer to this question is important for your training schedule.

I. For beginners

The last years "start to run" programs are very popular in many countries. The purpose of these programs is to prepare beginners for running 5 km without stopping. These 12 weeks programs are perfect for building up your schedule slowly and beginners are be able to run 5 kms without health problems. However, a good training schedule is important; these programs start with general information like:

* Choosing the right shoes

There are several brands which offer different kinds of running shoes. The right shoes depend of your foot type, your style of running, your weight and also your weekly mileage.

* Food

Eating healthy is important for every kind of exercise. A 5km run requires endurance training and a diet with a variation of the necessary vitamins is necessary. Limit the quantity of calories in your body! Most of the necessary vitamins can be found in fruits, vegetables and grains. Don't start with running before your meal is digested. Two hours is mostly recommended but also running on a empty stomach can be dangerous.

- Exercises before and after your run

Training for a 5 km run is not only a matter of following the right schedule but there are also exercises which you need before and after your run. Stretching, power training, warming-up etc. are important to develop the strength of your muscles and to prevent injuries.

- Things to do before you start running

When you are planning to start training for your 5 km run it is important you first consult your doctor who can examine the condition of your heart. This is important for knowing that running 5 km can't hurt your health.

When you are a beginner you can best start with running 100m, then walking 100m and so a few times. After a time you can build up your program slowly and before you know you can run 5 km without stopping before you know. Don't build up your training schedule for your 5 km run too quickly for preventing injuries.

II. For experienced runners

An experienced runner has other goals and also the schedule for a 5km run is different. These runners know that endurance training is not sufficient for a good 5 km run. Endurance and speed are important. These runners need a training schedule with a variation of the different training aspects: speed, endurance and interval training. A good training schedule requires several months of training and especially the last three months are very intensive.

Most of the 5km competitions take part from spring time till the end of autumn. An experienced runner will start during the winter with endurance training during the winter and will have also a good stamina before the real training for a 5 km can start. During this period they pay also more attention on power training which is important to strengthen your muscles.

A trainer can help you with the right schedule for a good 5 km run. In many cases he will advice three months before your 5 km run to do two endurance trainings in the week, two speed trainings, two interval trainings and one day for recuperation from your efforts of the entire week.

Of course the training will be not the same during the first month compared with the last one before your 5km run. The first month of this three months schedule will be not so intensive compared with the last two months before your 5 km competition and is also individual. Some runners need more intensive interval training than other runners. I suggest you to run different interval trainings every week: one day with several times 400 meters and one day with several times 1000 meters.

The last week of your training schedule it is best that you limit the quantity of your interval training.

A good schedule for your training, suitable athletics shoes and healthy food are the keys for a good 5 km run. Enjoy it!