Speed is something that will come with more time and experience. For example, one plan may suggest running three days per week doing a run-walk combo.ĭuring training, you should focus on building endurance rather than speed. Most 5K training programs suggest a variation of the number of running days per week and alternating between running and walking to build up your endurance.
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Couch to 5K also offers an app that you can download to your Smartphone that will help you train by timing intervals and giving you signals for walking/running. There are numerous 5K training plans available online, with the most popular plan being the Couch to 5K, a 9-week running program for beginners. Once you’ve got the proper running gear, you’ll need a training plan. You’ll also want the right running gear such as socks, moisture-wicking shirts, shorts or tights, and (for women) a good sports bra.
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Visit a store that specializes in running shoes, where employees (usually runners themselves) are trained in how to find the right fit for your feet and stride. Next, invest in a good pair of running shoes. You will want plenty of time to train and build up your endurance before race day even if you’re already super fit or are a beginning runner. These will be run at your own risk.You did it! You’ve taken the plunge and signed up for your first 5K race-now what? It’s natural to be nervous or anxious, but there are plenty of things you can do to prepare for your first 5K so that you are successful and have a good experience.įirst, before registering for any race, make sure you choose one that is a few months away. Please note that the Monday evening and Saturday run sessions are not formally organised by the club and will not necessarily have a qualified coach or run leader in attendance. These sessions are a fantastic way to improve core strength and stability and a great way to kick start the weekend.ĭuring the summer months, these sessions move to Emberton Park Once we're finished we head off to the coffee shop for our reward!ĭuring the winter months, we meet at Olney Middle School for strength and conditioning work. Saturday runs are LSD (long slow distance) and are often cross country. These runs vary in distance but cater for all abilities as there are cut off points on the routes.
See our training schedule for more details of these sessions.īeginners and new starters are welcome to join the club runs, however, for your own health and safety, you should be able to run approximately 4 miles in under 50 minutes (11-12 minutes per mile) in order to stay with other runners. We almost always end the sessions with a well-earned drink in the pub. We are regularly on the hills but in between, we will take in speed sessions, fartlek, pyramids and occasionally a 'hot lap' of Olney. The sessions are run by qualified coaches/run leaders. Training sessions take place every Wednesday and cater for all abilities. We also have a pace of chat run leaving the Market Place each Monday and Friday morning from 9am. In addition to these sessions, the club also runs a one-hour track session at Stantonbury on the first and third Monday of every month from 7.30 PM. Monday's session is a social/recovery run and gives members the chance to run one or two laps of the town at a steady pace.
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