How do I train for 5 km run

We make it! Easy running training for a 5 km run

Jogging is actually pretty easy. All you need is good shoes and off you go. But be careful: Bloody beginners shouldn't just start running, but stick to special running training! This helps to get the body used to running slowly and not to overwhelm it right away.

But what does running training look like? There are tons of training plans on the Internet for beginners, amateur runners and marathon runners. The running training is mainly based on the goals we set for ourselves. If we just want to run five kilometers in a row, we need a different training plan than someone who wants to run the five kilometers in under 30 minutes. Or someone who trains for a 10 kilometer run or even a half marathon.

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Video by Jane Schmitt

For all those who are just starting out with jogging and want to slowly feel their way around, we have a leisurely training session for a five-kilometer run here. The training plan is designed for a period of five weeks. But if you notice after the first unit that you have spent too much time on the sofa and are therefore not fit enough, you can take it slower. Running should be strenuous and challenging the body, but nobody has to feel like they are about to die after jogging.

And do not forget: Running training should be fun! Therefore, do not overwhelm yourself and it is best to look for a training partner. Jogging is twice as much fun as a couple!

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Motivation tips for running training

Keeping up the running training is difficult for many. Suddenly you have to do sport three days a week ... It's easier with these tips:

  • Find a training partner and train together
  • Schedule training days firmly in the calendar
  • Write down goals, why do I want to run?
  • Note successes
  • Think about small rewards a week after you have successfully completed the running training

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Running training for a 5 km run: Training plan week 1

The running training will take place on three days each over the next few weeks. In principle, you can lay your days as you want. However, especially at the beginning, you should make sure that you always have a day's break between running units. After the jogging round, a short stretch should be on the plan.

Monday: 4 x 5 minutes of slow jogging, in between 1 minute walking break

Wednesday: 3 x 10 minutes of slow jogging, with a 2-minute break in between

Friday or Saturday: 4 x 5 minutes of slow jogging, in between 1 minute walking break

Running training for a 5 km run: Training plan week 2

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If you can manage it physically, you should change your running training and jog a little longer at a time - very comfortably. The pace doesn't matter now.

Monday: Jog 3 x 10 minutes with a 1-minute break in between

Wednesday: Jog 2 x 15 minutes with a 2-minute break in between

Friday or Saturday: Jog 3 x 10 minutes with a 1-minute break in between

Running training for a 5 km run: Training plan week 3

The runs in one go are getting longer and longer. To keep up the running training, you should run slowly and calmly.

Monday: 2 x 15 minutes jogging, in between 2 minutes walking break

Wednesday: 2 x 20 minutes jogging, in between 2 minutes walking break

Friday or Saturday: 2 x 15 minutes jogging, in between 2 minutes walking break

Running training for a 5 km run: Training plan week 4

If you want to gain a bit of speed and feel fit, you should vary the speeds a little for the running units. This is called interval training and it is very effective. Slow and slightly faster units alternate with each other in interval training. This also makes running training a little more varied and time goes by faster.

Monday: 2 x 20 minutes jogging, in between 2 minutes walking break

Wednesday: 1 x 30 minute jog

Friday or Saturday: 2 x 20 minutes jogging, in between 2 minutes walking break

Running training for a 5 km run: Training plan week 5

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Done! Anyone who has completed their running training by week five is ready for the five-kilometer run. Always stay tuned, then the built-up condition won't go straight back to the ground. And don't worry if you can't completely make it through the first long run. Just keep going, next time it will definitely work!

Monday: 1 x 25 minute jog

Wednesday: 1 x 35 minute jog

Friday or Saturday: 1 x 25 minute jog

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