Preparing for a 5K

Throughout my experience of running marathons, triathlons, and small 5&10K races, I found that the beneficial and enjoyable races were my local 5k's. If you've ever thought about running one I highly suggest getting out there trying it. Here are a few helpful hints on preparing yourself for one.

1. Sign Up, Already

Chances are, no matter where you live, there's a 5-K nearby soon. It's the most popular race: 7,500-plus 5-Ks held in 2006 drew more than 3 million runners. Why? "It's only three miles!" Well, 3.1 miles, but so as long as you're logging three half-hour runs per week, you can complete a 5-K this weekend. And you can run a fast 5-K with as little as six weeks of concentrated training.

2. Just Have Fun

5-Ks are a great way to meet people and stay in good shape and they're newbie-friendly. I would have to admit that I was a little afraid that the veteran racers would be annoyed with a newbie. The opposite was true; the local running group cheered me on. If you're used to looking at your watch, try ignoring it during your next race. I did that in two 5-Ks this fall and set new personal records each time.

3. Use 5-Ks for Speed

Runners training for a longer event, like a half or full marathon, can use 5-Ks in place of speed work. I primarily use 5k's to race into shape, this has helped me complete 114 5-K Races for the Cure. I usually tend to run a little slower than race pace and for about 20 to 25 minutes, here's how I prepare myself for a local 5-K:

MON: Rest day

TUE: Speed session

WED: Easy run, longer distance, or rest day

THU: Speed session

FRI: Rest day or easy run with last half mile at race pace

SAT: 5-K race

SUN: Easy run, mid-distance

4. Eat a Little

You don't need additional calories before you run a 5-K, but if you're used to eating breakfast, you might feel hungry. Your body needs some calories to help you wake up and keep going, but don't overdo it. I suggest just half a bagel with peanut butter, half a banana, or gel/sports beans/shot blocks is enough. Also a little tip for the newbie's trying their first 5k, there is no reason to eat before a 5-K, as they all have real food afterward.

Joshua Quintana is a successful personal trainer, both in the private and military (retired) sectors. To read more tips and techniques like the ones in this article, please click here: Get Fit Today

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