How Long Should Your First 5K Take?

If you enjoy running so much that you decide on entering a race, starting out with a 5K race is your best option. A 5K run is 3.1 miles, and one of the best ways to begin getting involved in running races, no matter what your running goals may be.

Entering races can also give you the determination to stick to a regular running schedule, giving you the exercise you need for cardiovascular health, as well as in maintaining your ideal body weight. And of course, there always is the benefit of meeting new people and making new friends in the “running world”.

So when entering your very first 5K race, you may have several concerns and fears that can cause pre-race jitters. One area of concern that you may have is how long it will take you to complete the 5K race.

Time Depends on Training

 (Photo credit: Wikipedia)

Training to run your first 5K can be based on an easy plan, which you can complete within just two to three months. As a beginner in the racing arena, you probably have kept your schedule to running at least three times per week, which has you well-prepared in conditioning for the race.

At the beginning level, the minimum time on average to complete a 5K is approximately 30 to 36 minutes. This would be equivalent to running a steady pace between 12 and 10 minute miles. This is being conservative, and is just based on general averages for first time racers in a running event.

Time Depends on Fears

With your first race, fear may develop. This fear may be related to your thoughts about having enough energy to complete the race. Many first time race runners will hold back their running pace and therefore finish the race in 30 minutes or longer and still be full of energy.

You may not think that this is something you would fear, but there is something about that race day that brings about this fear; “what if I run to fast and burn out?”, “What if I come in last?” It's good to be cautious as a beginner, so you will know what it feels like to be running alongside many runners with different running speeds.

Time Depends on the Course

If possible, it's a very good idea to practice the course before your race day, as it'll make you feel more comfortable with running the 5K. When practicing on the race course, you will be better able to judge your strength and fitness level, and know what pace you can run at.

When checking out the course is not possible, it is always best to proceed with caution. A first running race is an exciting time, so it should be enjoyed instead of worrying about your finishing time. Enjoy the scenery of the course and pace yourself according to how you feel.

Running in a 5K is a great way to see if racing is what you would like to do. Who knows, you may like the thrill of racing so much that you start training for longer-distance races!

Video: Treadmill Trainer - Your Personal Running Coach

Whether you're training for a marathon, or just running to get in shape, having a coach can really help you achieve your running goals. Hiring a personal trainer is great, but if you can't afford it, don't have the time to schedule regular sessions at the gym, or just don't want to spend the money, there are other options available. This quick video gives you a brief overview of the expert coaching sessions available through Treadmill Trainer. A variety of different Ipod workouts provide you with coaching and encouragement throughout your workouts, whether you prefer to run on a treadmill or outdoors - it's like having your very own personal running coach perched on your shoulder (but without all the extra weight). :-)

I love all of Yuri Elkaim's fitness programs - they are consistently high quality, affordable, and based on common sense and true health principles - not hype. Check out the Treadmill Trainer website, and find a program to help you achieve your running goals.

Treadmill Trainer iPod Running Workouts
http://www.mytreadmilltrainer.com Run faster, farther, and longer with just 2 runs per week.  Running workouts for your iPod/MP3 player that can be enjoyed outdoors or on the treadmill.  Yuri Elkaim, Canada''s top trainer, provides audio guided instruction and motivation alongside heart pumping running music.


The Treadmill Trainer running workouts are so effective because of their interval design. Bouts of high and lower intensity allow the runner to get a better training effect with less time running.

How to Set, And Reach, Your Running Goals

There are many different reasons to run. You may be running to lose weight. You may want to run to get in good shape. Another reason to run is to clear your head and relieve stress. And you wish to enter a race and be competitive. All of these reasons can overlap too. You can have many running motivations. One way to stay motivated, regardless of your reason for running, is to set running goals.

Setting Good Running Goals

 (Photo credit: Wikipedia)

The key to setting good running goals is to make them realistic and attainable. For example, if you are new to running it is unrealistic to set a goal of running a marathon in a month. It’s a surefire way to get injured. However, setting a goal of running a marathon in a year is a very reasonable goal.

The second step to setting a good running goal is to break larger goals down into small and attainable steps. For example, if you have a goal of running a marathon in a year then you may want to add two miles to your long run mileage every month. By the end of a year you’ll be at 24 miles.

Reaching Your Running Goals

Once you’ve established a running goal the next step is to plan how you’re going to reach it. For the sake of clarity let’s continue with the example of running a marathon in a year. A plan to run a marathon in 12 months might include:

* Three short runs each week
* One long run each week – this is where you would gradually increase your mileage by two miles each month.
* One complete rest day
* Two days of stretching and strengthening – yoga for example.

There are tools that can help you reach your running goals. The most important tool is a running log or fitness journal. A running log can help you track your mileage, pace, distance and any notes from the run that you want to make.

For example, you may realize once you reach the ten mile mark that you don’t have enough water in your water bottle. This may mean modifying your hydration routine or finding a new water carrier.

There are online programs and mobile apps that help you track your running information too. And of course there are a number of fitness gadgets that track heart rate, intensity and other factors. Find a tool that’s easy to use and supports you to achieve your running goals.

Video - Motivation to Run

This inspiring video is quite beautiful, and if you're a runner, I'm sure you will relate, and if you're not, it may make you want to start! I absolutely love the quote at the very end. Check it out, and get your motivation back!

Running Motivation.wmv
Runners: If you lost your motivation to run, I hope this helps.

How to Design a Running Program That Meets Your Goals

Firstly I would like to apologize for the lack of posts last week. As it turned out, I came down with the flu, and was unable to work at all for several days - I guess it served me right for not getting the rest I needed.... I do tend to be quite the workaholic sometimes!  But we're back in action, and this week we're going to talk a bit more about running.

Okay, so you like to run, or you just want a fun new exercise program and you’re ready to get started running but you’re not sure how? One of the best ways to get started running is to sit down and plan it out. What do you want to accomplish and how will you get the job done? There are many running programs available online. However, you have your own goals and needs; why not create your own running program? Here’s how:

(Photo credit: Wikipedia)

Step One: What are Your Running Goals?
Why are you running and what do you hope to achieve? Are you running to lose weight? Are you planning to run a 5-K or other race? This is the first thing to write down before you start creating your running program. Everything else you do from this point on will support your goals and motivation.

Step Two: How Much Do You Have to Put In?

In this step you’re looking at the tangibles. How much time do you have each day? How far can you run in that time? When will you run? Start writing down the details. In the next step you’ll begin to pull them all together.

Step Three: Do the Math

Grab your calculator for this step. At this point you probably have a lot of information but no real plan. Now you’re going to start pulling it all together to accomplish your goals. This step is best explained with an example.

Sue is running to lose weight. She wants to lose 1 pound a week. She can run three times a week and she has 45-60 minutes to get the job done. Now it’s time for the math. Sue knows that a pound is 3500 calories. She also knows that by walking fast and running for an hour she’ll burn about 500 calories. If she runs three times a week she’ll burn 1500 calories. In order to lose a pound a week, she’d need to run seven times a week for an hour. This doesn't seem doable, so Sue knows she needs to cut her calories a bit more. This information gives her power. She can now plan her week and her weight loss.

Here’s another example, Joe wants to run a 5K. That’s 3.1 miles. He has signed up for the race and it is two months away. Joe can run every day for thirty minutes. At ten minutes a mile that’s enough time to get three miles in each day. However, Joe is new to running so he will be walking and running for the first few weeks until he can run the full distance. Joe gives himself a month to reach that goal.

(Photo credits: www.mysecuritysign.com)

He starts by walking for five minutes and running for one and gradually adds running time. Running three times a week he has twelve runs to reach his goal of running for three miles straight. The second month Joe knows he has to start working on running faster. Each week he strives to decrease his overall time by a minute. He does this by running intervals two days a week. He increases his speed and lowers his overall time. In two months Joe will be ready for race day.

Start with your goal. Add what you know and need to work with then do the math to see what is possible. It is important to your health and safety that you take it slow. If you’re new to running give yourself time. Pushing too hard and doing too much right away is a sure way to get injured and sick, which could derail your progress and defeat the purpose.

So what about staying motivated to reach your goals? Check back Thursday, as we'll talk about this next....