How to Train for a 5k (3.1 miles) when you aren’t a runner!

Have you said “I would love to run a 5k but I don’t run” or “I am not a runner.” Anyone can run, and there are simple steps to get there. Running, jogging and even walking are great for your health mentally and physically.

Decide to Commit

The Mayo clinic suggests 7 weeks of training before running your first 5k (3.1 miles.) You need to build up your cardiovascular and muscular strength first. Here are some steps to take to get yourself ready!

  1. Begin with walking. Walk briskly for 30 minutes. Once you are able to walk 2 miles in 30 minutes (15 minute miles) you are ready to add in some jogging.
  2. When you are ready to add in some jogging, walk briskly for 3 minutes, then jog for 1 minute. As you feel your legs and lungs get stronger, add longer job periods.
  3. Most importantly, warm up before you begin and cool down at the end. This is important to warm up your cardiovascular system in the beginning and bring your heart rate down to 120 in the end.
  4. Download a free app. There are so many apps that will coach you through a safe training. Email me for the app names, I have a tried many and can tell you the best. fortyandyonder@gmail.com

This is to inspire you to get up and get moving! Your health should be one of the most important goals in your life, especially as you age. Movement keeps your heart, muscles and bones strong. Finding a hobby that includes movement would be a win win!

Read my Blog on How to Find a Hobby when you don’t know what you like!

Email me for some more tips on Training or for the apps I use! fortyandyonder@gmail.com

Follow me on facebook!

Leave a Reply