by Jared Garrett

Created on: May 27, 2007   Last Updated: August 25, 2010

I woke up three weeks ago and found myself looking in the mirror in my bathroom. I was puffy-eyed and very soft around the middle. So you'll never guess what I decided to do... That's right, I decided to train for a local, university-sponsored 5k run as a goal for my personal fitness. The race is called the Rex E Lee 5K Memorial Run. It is, however, more of a recreational activity than a competition, which is perfect for me. Now, lo and behold, I can write an article about what I learned about training for a 5k run and how it has worked so far. I got some information from the Mayo Clinic's website and the rest of the info came from a good friend. So read on and enjoy!

The program I will outline is for a person in average physical condition with no serious physical impairments. It is designed to keep a person from over-reaching and injuring themselves. I am in week 3 of the program. It is a ten week program, but can be stretched out longer if need be.

During Week 1, you want to start slow. On the first day, jog a mile and time yourself. If you cannot jog the whole mile without stopping (like me) walk fast for a bit. If you can do this mile in about 12-15 minutes, you are right on track. Day two and three should also be a 1 mile jog, with day four being a rest day. On day five, I varied from the Mayo program and just took an hour walk. Then day six I ran one mile as fast as I could. It was about eleven minutes of mostly jogging! Day seven was a rest day for me.

Week 2 is similar to week one. In fact, it is identical, but you want to up the distances to about a mile and a half. If you need to take it slower, make the distance a mile and a quarter. But the pattern for week 2 was the same as week 1. For the first day, run/walk your distance. Day 2 and 3, try hard to jog that distance without stopping, but it can be a slow jog. Day 4 is always a rest day. Day five is the hour long fast walk. And day six is the day to run/jog the distance and time again. Day seven, like in week 1 is rest day.

So with this pattern, the following distances per week should get you ready for the 5k (3.1 mile) run.

Week 3's distance is about 1 and a half to 1 and three quarters miles.

Week 4 is the same as Week 3. This is because you have pushed your body harder in the last 21 days than you have in a long while. So take it easy.

Week 5 should be about 2 miles and don't forget to rest on day 4 and 7.

Week 6 can be 2 miles or 2 and a quarter miles, depending on how slowly you need to take it. You should get 2 miles done in about twenty minutes or a little less by now. And you should be feeling really good!

Week 7's distance needs to be 2 and a quarter miles for sure if you are doing a 10 week program.

Week 8 should be your 2 and a half miles week.

Week 9 is your 2 and three quarters distance.

And, you guessed it, Week 10 is your three miles run.

So that is the training aspect, with the rest days always on day 4 and 7 and the other days divided between a fast walk, three days' jogging and one day pushing yourself and timing your run.

However, it is important to not just run and exercise. Nourishing your body is important during this time as well. Try hard to cut down on simple, processed foods. The nutrients in these foods will not absorb easily into your cells, so stick with whole foods and good complex proteins and fats. Also remember to stay hydrated, both during your exercising and during your day.

And good luck! I am about to begin week 3 and am feeling pretty confident!

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