How to prepare to run 5 kilometers in 4 weeks?

Is it possible for a beginner to get ready in 4 weeks to run a 5km race? Consider a relatively active person, but a non-running person although he regularly moves and walks an average of 3-5 kilometers per day.

According to this plan, the racing sections are increased at each training session, so that after 4 weeks the 5-kilometer section can be run without problems and without the need for walking. The plan is designed to do racing training every other day, with the rest being days of rest or days of optional training (Pilates, strength training, yoga, etc.), but not racing training.

Running pace

Being a beginner, there is no need to strive for a certain pace on the race itself. In this case, the pace at which a person can run and at the same time answer occasional questions is enough to make us happy with the result of this training.

We recommend that you start running at about 6 km / h and slowly accelerate the pace until you reach a speed at which you feel comfortable and can hold the entire section.

4-week training plan

Week 1

1. day: Run for 10 minutes, walk for 1 minute, repeat 2 times
2. day: A day of rest or training of your choice
3. day: Run for 12 minutes, walk for 1 minute, repeat 2 times
4. Day: Rest day
5. day: Run for 13 minutes, walk for 1 minute, repeat 2 times
6. day: A day of rest or training of your choice
7. Day: Rest day

Week 2

1. day: Run for 15 minutes, walk for 1 minute, repeat 2 times
2. day: Day off or training of your choice
3. day: Run for 17 minutes, walk for 1 minute, run for 7 minutes
4. day: rest day
5. day: Run for 19 minutes, walk for 1 minute, run for 7 minutes
6. day: Day off or training of your choice
7. day: Day of rest

Week 3

1. day: Run for 20 minutes, walk for 1 minute, run for 6 minutes
2. day: A day of rest or training of your choice
3. day: Running for 24 minutes
4. Day: Rest day
5. day: Running for 26 minutes
6. day: A day of rest or training of your choice
7. Day: Rest day

Week 4

1. day: Running for 28 minutes
2. day: A day of rest or training of your choice
3. day: Run for 30 minutes
4. Day: Rest day
5. day: Run for 20 minutes
6. Day: Rest day
7. day: Race! Running 5 kilometers!

Race day tips:

1. Don't overeat: There is no need for some significantly increased carbohydrate intake for a 5km race. Specifically, overeating can cause indigestion. Eat a good-quality, regular-sized meal the night before the race.
2. Follow your routine: The golden rule is to wear nothing new, no sneakers or any piece of clothing at the race. You do not want to think about running or running if you are comfortable or sweaty in a new T-shirt.
3. Do a light warm-up: Gently jog for 15 minutes before the race to warm up your muscles and perform light warm-up exercises.

Good luck!