Is This Your First Race?         Do You Want To Be Faster?

You can successfully prepare to finish the 1 Mile or the 5K ( 3.1 miles) with a big smile on your face and with plans to do it again. For many people this was the first time they put on a race number.

Physical fitness is a cornerstone for mental and physical health. With your running or walking you are participating with a community that cares for orphans.

This page has training plans for doing a 1 mile or a 5K. There are plans for beginners and advanced.Keep a record of your workouts and chart your progress.

One training plan is titled " From the Couch to a 5K". Scroll Down and start training today.

Training Plans for 1 Mile and 5K

How to Train Kids to Run a Mile
By jenhadd, eHow Member

Make sure this is an activity the child wants to participate in. It should be fun for them. Forcing them to do something they do not want to do will not help them stay active in the long run.

Always warm up with a fun activity for at least 5 minutes. You can do something as simple as writing different activities (like jumping jacks, bunny hop, jump on one foot, etc) on pieces of paper and having the child draw out slips and then both doing whatever activity is written on the paper. Or you can have the child pick your warm up so that they feel involved.

You want the child to have proper form without getting too focused on running perfectly. Make sure they keep their back and neck straight, arms pumping to the side and tell them to smile. This relaxes the muscles and reinforces that the activity should be fun.

Make sure the child is properly attired: good running shoes, socks, shoelaces tied, and clothes loose enough to run in. Avoid overly long pants or bulky jackets. Also make sure they are dressed for the weather.

Emphasize pacing themselves. Children get excited and want to go out and run fast, which will wear them out fast.

If the child is not used to running, start with a quarter of a mile and use the Galloway method: have them jog for 30 seconds, walk for a minute, jog for 30 seconds, etc, until you have finished the quarter of a mile. Each time you run with the child, increase the jogging sections. The second session, you can jog for 45 seconds, walk for a minute, the third session, job for a minute, walk for a minute, etc.

As the child progresses, increase the distance. This will be a subjective task, depending on how well the child is doing. If you have a specific race day, you can plan the increase in distance by progressing up to the one-mile mark the week before the race.

Cool down by walking or stretching for at least five minutes.

The week before the race, take it easy on the running, and build up the excitement of the big day.

Be encouraging, no matter what. Half the job of coaching a child is being a cheerleader. Always end each session with a 'Good job!' or high-five.

Never take the training too seriously. You should have fun too, and remember that the point is to have a healthy, active child, not to create the next Olympian.

 

Four-Week Beginner Training Program to Run One Mile
How to Get Started With Running
By Christine Luff, About.com Guide

This four-week training program is designed for total beginner run/walkers who want to build up to running a mile. This program is a run/walk to continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance. By the end of four weeks, you'll be able to run one mile without stopping.

Notes about the schedule:

For measuring purposes, it's best to do these workouts on a track, which is usually 400 meters, or about 1/4 of a mile. Each workout will have the track equivalent, so you know how far you should be running and walking.

You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.

If you find that the program progresses too quickly for you, you can repeat a week before moving on to the next week.

Week 1
Day 1	Run 1/16 mile, walk 3/16 mile � repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap � repeat 4 times)
Day 2	Rest or cross-train
Day 3	Run 1/16 mile, walk 3/16 mile � repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap � repeat 4 times)
Day 4	Rest
Day 5	Run 1/16 mile, walk 3/16 mile � repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap � repeat 4 times)
Day 6	Rest or cross-train
Day 7	Rest

Week 2
Day 1	Run 1/8 mile, walk 1/8 mile � repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap � repeat 4 times)
Day 2	Rest or cross-train
Day 3	Run 1/8 mile, walk 1/8 mile � repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap � repeat 4 times)
Day 4	Rest
Day 5	Run 1/8 mile, walk 1/8 mile � repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap � repeat 4 times)
Day 6	Rest or cross-train
Day 7	Rest

Week 3
Day 1	Run 3/16 mile, walk 1/16 mile � repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap � repeat 4 times)
Day 2	Rest or cross-train
Day 3	Run 3/16 mile, walk 1/16 mile � repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap � repeat 4 times)
Day 4	Rest
Day 5	Run 3/16 mile, walk 1/16 mile � repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap � repeat 4 times)
Day 6	Rest or cross-train
Day 7	Rest

Week 4
Day 1	Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 2	Rest or cross-train
Day 3	Run 1 mile (Track equivalent: 4 laps = 1 mile)
Day 4	Rest
Day 5	Run 3/16 mile, walk 1/16 mile � repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap � repeat 4 times)
Day 6	Rest or cross-train
Day 7	Rest

The Couch-to-5K Running Plan

Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

By Josh Clark
Posted Monday, 20 July, 2009

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after.

The schedule

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	5 minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	5 minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	5 minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	5 minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	5 minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	5minute warmup walk, then jog 2.5 miles (or 25 minutes).	5minute warmup walk, then jog 2.5 miles (or 25 minutes).	5minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

5-K Training: Novice
By Hal Higdon

Training for your first 5-K

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30-60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 m run	Rest or run/walk	1.5 m run	Rest	2 m run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

HOW MUCH DO YOU NEED TO TRAIN to be able to run your first 5-K race? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 3 miles on very little training. They might be sore the week after the race, but they still could finish.

But if you've made the decision to run a 5-K race, you might as well do it right. Above is an eight-week training schedule to help get you to the finish line. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking.

If running 1.5 miles for your first workout seems too difficult, you might want to begin with the Walking Program. If the Novice Program seems too easy, consider the Intermediate Program or even the Advanced Program. But be careful not to obverdo it, particularly if this is your first time training for a 5-K.

The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.

Rest: The most important day in any beginning or intermediate running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Run: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast.

Walk/Run: This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.

Walk: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we suggest that you go for an hour-long walk on the day after your longest run. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all training should be difficult. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes.

The above schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression below suggests adding a quarter-mile to most runs each week. That's one lap on most outdoor tracks. If you train on the roads, or on trails, it's more difficult to measure precisely how far you run. So don't worry about it. Approximate the distance. Feel free to make minor modifications to suit your work and family schedule.

5-K Training: Intermediate
By Hal Higdon

How to Improve Your 5-K Times

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Rest	3 m run	5 x 400	3 m run	Rest	3 m run	5 m run
2	Rest	3 m run	30 min tempo	3 m run	Rest	3 m fast	5 m run
3	Rest	3 m run	5 x 400	3 m run	Rest	4 m run	6 m run
4	Rest	3 m run	35 min tempo	3 m run	Rest	Rest	5-K Test
5	Rest	3 m run	7 x 400	3 m run	Rest	4 m fast	6 m run
6	Rest	3 m run	40 min tempo	3 m run	Rest	5 m run	6 m run
7	Rest	3 m run	8 x 400	3 m run	Rest	5 m fast	7m run
8	Rest	2 m run	30 min tempo	2 m run	Rest	Rest	5-K Race

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

Here is the type of training you need to do, if you want to improve your 5-K time:

Run: When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Fast: For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going to fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.

Interval Training: To improve speed, you sometimes need to train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Rest: You can't train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5-K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.

Stretch & Strengthen: An important addendum to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.

Racing: Some racing is useful in helping you to peak. Consider doing some other races at 5-K to 10-K distances to test your fitness. The following schedule includes a test 5-K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.

The schedule above is only a guide. If you want to do long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar flip-flop with a rest day. Feel free to make minor modifications to suit your work and family schedule. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

Cool Running - Advanced 5K Program

A training schedule for advanced runners who want to improve performance in the 5K race distance.

This program contains some speed workouts. A few quick notes on how speedwork is described here:

• The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions. Don't know what a fartlek is? Check out our page about "The Runner's Building Blocks".
• Whenever you see a pace denoted as 5K pace or 10K pace, this refers to the speed at which you estimate you could run a 5K or 10K on that given day.
• When you read "4-5 hills," that means you should do 4-5 repeats at 5K pace on a hill about 150 or 200 yards long. Long hills should be 400-600 yards long. If you find it too tedious to run repeats on a single hill, you can also find a route that incorporates the same number of hills, as long as the route is not very long.
• When you read the notation "4 x 880s," that means you should run four repeats of 880 yards each (two laps on the track). The pace below tells you how fast you should run them. For 880s, give yourself 2 minutes of rest between intervals; for 440s, give yourself 1-2 minutes.

All other workouts (including the long runs) should be run at an easy training pace -- emphasis on "easy." Hold yourself back to a pace about 90 seconds or 2 minutes per mile slower than your current 10K pace.

Finally, the pre-training schedule. You should be able to run this schedule for four to five weeks without much discomfort before starting the 5K program. If not, give yourself some time to build up to that level gradually, or you may risk injury.

 

	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Pre-Train	Off	5M	5M	3M	5M	3M	7M

The schedule peaks at about 45 miles per week.

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	Off	6 x 880s 5K pace	5M	6M	Fartlek (5M)	4M	7M
2	Off	Fartlek (5M)	5M	6M	6M	4M	7M
3	4M	6 x 880s 5K pace	4M	6M	6-8 Hills 5K pace	4M	8M
4	4M	2.25 m run	4M	7M	5M	5M	8M
5	4M	6 x 880s 5K pace	4M	7M	6-7 long hills 5K pace	5M	9M
6	4M	10 x 440s 5K pace	4M	7M	6M	4M	10 M
7	4M	8 x 440s 5K pace	4M	6M	6-7 long hills 5K pace	4M	5K Race (Or 6M)
8	4M	7M	4M	6M	6 x Fast 440s 5K minus 15 secs	5M	5-K Race
9	4M	10 x 440s 5K pace	4M	7M	8-10 hills 5K pace	4M	8M
10	4M	8 x Fast 440s 5K minus 15 secs	4M	7M	7M	4M	7M
11	Off	6M	8-10 hills 5K pace	6M	12 x 440s 5K pace	4M	5M
12	Off	8 x 440s 5K pace	5M	Off	5M	4M	RACE DAY