5k Training Research Paper
5k Training for Beginners "Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." the inspiring words of U.S. Olympian Patti Sue Plumer. If you want to get out there and push yourself then there is no better starting race than a 5k. A 5k running event can add a level of challenge and excitement to your exercise program. This 5k training program is based on helping beginners prepare for the popular 3.1 mile race. During this 5k training program you will have run/walk sessions, long run sessions, and speed sessions. Following the steps in this training guide will have you ready to run in less than 2 months.
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This is because beginners are so easily susceptible to injury. You must slowly work your body up to running to avoid accidents. A good pre-workout snack would be bread, an oatmeal bar, or banana. You need to always eat right during training, not only for your performance but for your body’s health. Also, a good habit to try and start is drinking a quart of water throughout the day before each workout. Before you begin any workout you always do a stretch and warm up. Start with some easy leg stretches focusing on your hamstrings, quads, and calves. After stretching do a 5 minute warm up jog, then take a 5-10 minute break. When you are done with your break you will be ready to begin your first session. You will need some sort of stop watch or timer because you will be timing yourself. Start off with a five minute easy run then two minute walk. Repeat this cycle for 20-30 minutes depending on how you feel. When you are done you will need to do a cool down. Once again, since the session was not too strenuous, you could do a 5 minute shuffle run or very slow jog for a cool down. After your cool down, you will need to do some stretching. Once again, focus on your hamstrings, glutes, quads, and calves. You will continue this same session every day for the first week of your training
This is because beginners are so easily susceptible to injury. You must slowly work your body up to running to avoid accidents. A good pre-workout snack would be bread, an oatmeal bar, or banana. You need to always eat right during training, not only for your performance but for your body’s health. Also, a good habit to try and start is drinking a quart of water throughout the day before each workout. Before you begin any workout you always do a stretch and warm up. Start with some easy leg stretches focusing on your hamstrings, quads, and calves. After stretching do a 5 minute warm up jog, then take a 5-10 minute break. When you are done with your break you will be ready to begin your first session. You will need some sort of stop watch or timer because you will be timing yourself. Start off with a five minute easy run then two minute walk. Repeat this cycle for 20-30 minutes depending on how you feel. When you are done you will need to do a cool down. Once again, since the session was not too strenuous, you could do a 5 minute shuffle run or very slow jog for a cool down. After your cool down, you will need to do some stretching. Once again, focus on your hamstrings, glutes, quads, and calves. You will continue this same session every day for the first week of your training