Leighton Fun Runners

LEIGHTON FUN RUNNERS

5K GUIDE Last Updated: 01 May 2007

The 5K

This event is often used in the Race for Life women's 5k race. The races are very friendly, held in many locations around the local area and attract all standards from beginners to racers. Given that you can probably walk 3 miles, you can complete a 5K without any training. However, if you want to feel better and enjoy the experience, following a six week schedule should help. This schedule assumes you are active but a beginner at running.

6 week Schedule

Week	Run 1	Run 2	Run 3	Optional
Week 1	2 miles	1.5 miles	1 mile fast	2 miles easy and fast mix
Week 2	1.5 miles	1 mile fast	2 miles easy and fast mix	2 miles easy
Week 3	1.5 miles	3 miles	1.5 miles fast	4 miles easy
Week 4	3.5 miles	1.5 miles fast	2 miles	2 miles easy and fast mix
Week 5	1 mile fast	4 miles easy and fast mix	1.5 miles	3 miles easy
Week 6	3 miles	1.5 miles	Rest	Race

For each session, have a 5 - 10 minute warm-up walk and a 5 minute cool down walk. The schedule asks for 3 runs per week, with an optional 4th if you feel good; however, make sure you rest after the fast run day. It is also important to rest for at least 2 days before the race.

On race day, start slowly and time yourself to the first 1k marker, then try and keep the same pace for the remaining 4k. Remember to smile a lot, 5Ks are fun and friendly and save just a little extra for the final 100 metres where the crowd are watching. Have a great run.
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