Beginners 5 Mile Training Schedule and Tips

There are many health benefits to becoming a runner but, as with all exercise, before embarking on a training program it is your responsibility to ensure that you are medically fit to do so. If you have any doubts please consult your G.P.

The following 6 week “get me around” training schedule is aimed at those who are not normally runners but are reasonably fit, maybe from other sports or an active lifestyle, and fancy tackling a 5 mile road race.

Do’s and Don’ts

You should build up the mileage gradually or you risk injury.
Do not try to run too fast. At a comfortable pace you should be able to talk as you run.
Do not worry if you have to walk some of the way because you are too tired to run. The object is to complete the distance.
Do not exercise if you are suffering from illness or injury.

Schedule

You will see that there are 3 runs per week. This is to allow you to have rest days and to alternate running with cross training. We have suggested Tuesday, Thursday and the long run on Sunday but you can of course fit your running on days that suit you better. You should however schedule a non-running day in between training days.

Week 1

Tuesday – 1 mile run

Thursday – 1 mile run

Sunday – 2 mile run

Week 2

Tuesday – 1 mile run

Thursday – 2 mile run

Sunday – 2.5 mile run

Week 3

Tuesday – 2 mile run

Thursday – 2 mile run

Sunday – 3 mile run

Week 4

Tuesday – 2.5 mile run

Thursday – 2 mile run

Sunday – 4 mile run

Week 5

Tuesday – 3 mile run

Thursday – 2 mile run

Sunday – 4 mile run

Week 6

Tuesday – 2 mile run

Thursday – 1 mile run

Sunday – 5 mile run (Race)

Stretching

After your workouts, gently stretch the running muscles whilst they are still warm.

Cross Training

On non-running days you could continue building up your fitness by including some swimming, cycling, gym work etc. Don’t exercise too vigorously as these days should be considered as easy days to aid your recovery from the running days.

Rest days

These are the most important part of the schedule because they allow muscles to recover and build in strength. You should allow at least one rest day per week.

Help

If you need any more advice contact the Withernsea Harriers and we will do our best to help.

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