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How to Train for a 5K Run

Learn how to train for a 5K run from competitive runners Doug Oldiges and Stephanie Coburn in this Howcast video.


So you want to run a 5K, but you're not quite sure how to get there, because it seems so daunting? Go to your local running store or find a local club that will help you reach your goal, or you can go online, and find plenty of training programs to help you get to your 5K. But what you really want to do if you've never run before is start with a run/walk program. For the first week you'll start with about 4 to 5 minutes of walking and 1 minute of running for 30 minutes.

The second week you'll decrease the amount of walking time and increase the amount of running time. So maybe you'll start running for about 2 minutes with a walking break of about 2 to 3 minutes. Over the course of 10 to 12 weeks, you'll decrease the amount of time that you're walking and increase the amount of time you're running, so that you're running for the full 30 minutes or up to the 5K distance that you're training for. So find a 5K training program that fits your schedule, so that you stick with it, stay consistent and reach your goal.

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