THE BEGINNER’S 5K TRAINING GUIDE › guides... · If you’re trying to lose weight while on your running program, keep in mind that reducing your caloric intake too much can hurt

THE BEGINNER’S 5K TRAINING GUIDE

2

TABLE OF CONTENTS0

1INTROskip here

02TRAINING SCHEDULE

skip here

03FUEL YOUR RUN

skip here

04STAYING MOTIVATED

skip here

05WHAT TO WEAR

skip here

06RESOURCES

skip here

3

01

While you don’t have to participate in a

5K to use this program, entering a 5K can

give you a reason to stick to the plan,

among other great benefits like:

Remember to check with your doctor

before beginning a new exercise

program, especially if you or your

family have heart problems, high

blood pressure, breathing problems,

are overweight, or smoke. Use the

MyHealthKC Find a Doctor tool to match

with a primary care doctor in your area.

The MyHealthKC Beginner’s 5K Training Guide was

created in partnership with KC Express to provide

Kansas City with an easy-to-follow program for

developing a more active lifestyle. The following

pages will show you how to go from not running

at all to running a 5K race in just 12 weeks.

It’s not about the glory, it’s about the guts to try it!

INTRO

• Get and stay in shape

• Reduce stress

• Reduce risk of heart disease,

high blood pressure,

and diabetes

https://myhealthkc.com/interviews/new

https://myhealthkc.com/

http://kcexpress.org/the-club/

4

First of all, congratulations on exploring

a training program. Committing to a

consistent schedule of exercise is so

beneficial for your mental and physical

health. But you’re probably wondering,

how long will it take to get from the

couch to running a 5K? Here’s what you

need to know:

Working up to a 5K from the couch is

a gradual process. Don’t discourage

yourself by expecting to progress quickly.

Commit to the process and enjoy the ride.

When you feel comfortable at one level,

move up to the next one. Spend at least

one week at each level (3-4

training sessions).

LEVEL 1: Walk 30 minutes. Vary your pace. Try not to stop.

LEVEL 2: Run 30 seconds. Walk 90 seconds. Repeat 20 times.



LEVEL 5: Run 2 minutes. Walk 1 minute. Repeat 10 times.







LEVEL 12: Run 30 minutes.

TIP: Start slowly. If you’re too breathless to talk, you’re running too fast.

02

TRAINING SCHEDULE

• Plan on at least 12 weeks of

consistent training

• Pick 3 or 4 days per week to run

• Run on alternating days

(don’t run two consecutive

days in a row)

• Allow at least 30 minutes for

each session

5

This is only a sample schedule. Feel free

to use it or create your own schedule

that’s easy for you to maintain. Progress

at a rate that feels comfortable to you.

It’s perfectly okay to stay at a given level

for more than one week.

TIP: It’s too easy to talk yourself out of an

after-work run. Morning runs allow you to

prioritize your run above all else.

DAY 1

Walk 30 minutes. Vary your pace.Try not to stop.

Run 30 seconds. Walk 90 seconds. Repeat 20 times.



Run 2 minutes. Walk 1 minute.

Repeat 10 times.

Run 4 minutes. Walk 1 minute. Repeat 6 times.



Repeat 4 times.




Run 30 minutes.

DAY 3






Repeat 10 times.




Repeat 4 times.




Run 30 minutes.

DAY 5






Repeat 10 times.




Repeat 4 times.




Run 30 minutes.

DAY 2

Do an alternate activity or rest.












DAY 4













DAY 6













1

2

3

4

5

6

7

8

9

10

11

12

You are a winner by just getting out the door!

6

03

FUEL YOUR RUN

TIP: If you’re hungry after a run,

have a serving of protein and

some healthy carbs (like peanut

butter on whole grain toast).

In order to train well, you need to fuel your runs. While

you don’t need to load up on carbs and protein for

shorter runs, you should still be mindful of how what

you eat and what you drink affects how you feel.

If you’re trying to lose weight while on

your running program, keep in mind that

reducing your caloric intake too much can

hurt your running performance. Therefore,

it’s better to focus on eating a balanced

diet with plenty of fruits, vegetables, and

low-fat proteins instead of attempting to

drastically cut calories.

Since you’ll be sweating on your runs, it’s

important to stay hydrated. The rule goes

like this: If you’re thirsty, you’re already

dehydrated. Simply put, don’t wait until

you’re thirsty to drink water. Aim for 8-10 8

oz. glasses of water each day.

WHAT TO EAT

HOW MUCH TO DRINK

7

04

STAYING MOTIVATED

Forming new habits is challenging, especially when it comes

to beginning an active lifestyle. It’s important to stay motivated

and accountable. Committing to a 5K race is a great way

to set a clear goal and timeline for yourself. If you thrive off

of community, joining a local running group is a way to stay

accountable and meet new friends along the way.

• Six-week training program led by KC Express

• For women and girls 12+• Prepare for KC Express annual

Mother’s Day 5K• $30 registration fee

LIVING IN VITALITY WOMEN’S TRAINING TEAM

• Free• Sundays at 7 a.m. AND Thursdays 6-7 p.m.• Leawood location at 4760 W 135th St.

KC RUNNING COMPANY GROUPIE RUN

• Women’s running club• Free Saturday group run/walks

in varying locations (mainly central Johnson County)

• Training groups• Mention this guide to receive a free

Beginners Session with our coach, Helen Wilms, at a KCE Saturday group run/walk.

KC EXPRESS

• Women’s running and fitness club• Mondays at Roe Park (104th and Roe)

for 1 hour• First session free

FEARLESS 261

• Try for free• Varying days and locations• Walk run• Connect with runners in

your neighborhood

KC TRACK CLUB

https://www.shawneemission.org/classes-and-events/womens-training-team

https://www.shawneemission.org/classes-and-events/womens-training-team

http://www.kcrunningcompany.com/train/

http://kcexpress.org/the-club/

https://www.facebook.com/261FearlessClubKC/

http://kctrack.org/group-runs

8

05

WHAT TO WEARNo matter what season you’re running in, comfort is

key. When running outside, dress as if the weather

were 15-20 degrees warmer—this is how much your

body will warm up while running.

It’s important to have proper

stability and shock absorption

in your running shoe. Your foot

type determines what kind of

running shoe you need.

The experts at a local running

store can help you select the

right shoe for you.

SHOES

TIP: wear a moisture-wicking base layer. Cotton will trap sweat against your skin.

Tank top + shorts

T-shirt + capris

Long sleeve + capris

Base layer tank + long sleeve + capris

Base layer tank + light zip jacket + full leggings

Base layer tank + light zip jacket + quilted vest + full leggings + fingerless gloves

70˚+

60

˚+55

˚+50

˚+45

˚+40

˚+

9

06

RESOURCES

http://www.kcrunningcompany.com/calendar/

LOCAL 5KS

RUNNING STORES

Garry Gribbles

11908 W 119th St

Overland Park, KS

Elite Feet

4837 W 119th St

Overland Park, KS

KC Running Company

4760 W 135th St

Leawood, KS

The Running Well Store

6009 Johnson Drive

Mission, KS

EXPERT ADVICE

KC Express president Rebecca

Heidlage’s top recommendations for

walkers and runners:

1. Invest in a very good pair of shoes.

Seek advice at an area running store.

2. Always carry/wear personal

identification when you are out

exercising. RoadID is a great resource.

3. Keep your ear-ways clear so that you

can be aware of your surroundings.

PERSONAL TRAINING SESSION WITH KC EXPRESS

Mention this guide and receive a free

one-on-one training session with KCE coach

Helen Wilms during a Saturday run/walk.

Contact Helen at [email protected]

to schedule your session.

http://www.kcrunningcompany.com/calendar/

Documents

THE BEGINNER’S 5K TRAINING GUIDE › guides... · If you’re trying to lose weight while on your running program, keep in mind that reducing your caloric intake too much can hurt