{"id":34,"date":"2011-09-08T15:27:38","date_gmt":"2011-09-08T15:27:38","guid":{"rendered":"http:\/\/www.time-to-run.com\/beginners\/?p=34"},"modified":"2026-04-09T08:54:37","modified_gmt":"2026-04-09T08:54:37","slug":"first5","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/beginners\/articles\/first5","title":{"rendered":"Prepare for your first 5 kilometre event"},"content":{"rendered":"<p>Prepare First 5k\u00a0 &#8211; Well done. You have made it. You have progressed through the beginners program | <a href=\"http:\/\/www.time-to-run.com\/beginners\/thebeginning.htm\">thebeginning<\/a> + <a href=\"http:\/\/www.time-to-run.com\/beginners\/week3.htm\">week 3 and on<\/a> | and now you are ready to take a step up to that next level. You are totally honest with yourself and you are able to jog 30 minutes without stopping? You can do that, can&#8217;t you?<!--more--><\/p>\n<h3>On to first 5 kilometre event<\/h3>\n<p>We don&#8217;t want you to make all these steps forward and then come crashing down because you are not ready to progress to the next level.<\/p>\n<p>To start with find out about local 5 km routes and take a peek at where you are going to run &#8216;your first 5km&#8217;. Whatever, you do whether you run on your own or if you want to take part in a timed 5km, it all counts as <a href=\"http:\/\/www.time-to-run.com\/beginners\/wp-content\/uploads\/2011\/09\/easy_138.jpg\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-35\" style=\"margin: 2px 20px;\" title=\"easy_138\" src=\"http:\/\/www.time-to-run.com\/beginners\/wp-content\/uploads\/2011\/09\/easy_138.jpg\" alt=\"\" width=\"138\" height=\"200\" \/><\/a>preparing for your first 5km event.<\/p>\n<p>There is still no rush and because you have come this far, it does not mean you have got it made. You must continue to do your <a href=\"http:\/\/www.time-to-run.com\/beginners\/warmup.htm\">warm up routine<\/a> as well as monitor your legs. Be wise before and not in retrospect.<\/p>\n<p>Now is a good time to learn about the &#8216;TALK TEST&#8217;. | see below |<\/p>\n<p>Let the routine begin. You will now move forward to 4 times a week exercising.<!--more--><\/p>\n<p><strong>Week 1<\/strong> will consist of the following :<\/p>\n<ul>\n<li>day 1 = on this day you will attempt to jog\/run for the full 30 minutes<\/li>\n<li>day 2 = Rest which consists of stretching as well as looking at our <a href=\"http:\/\/www.time-to-run.com\/strength\/strength1.htm\">strength routine<\/a> &#8211; look don&#8217;t touch<\/li>\n<li>day 3 = on this day you will attempt to jog\/run for the full 30 minutes<\/li>\n<li>day 4 = go for a 30 &#8211; 40 minute brisk walk with warm up routine<\/li>\n<li>day 5 = on this day you will attempt to jog\/run for the full 30 minutes<\/li>\n<li>day 6 = choose an exercise from the strength routine and repeat x 10<\/li>\n<li>day 7 = Rest &#8211; NA NA nothing &#8211; enjoy<\/li>\n<\/ul>\n<p><strong>Week 2<\/strong> will consist of the following : start by telling somebody you love them, then look forward to the week&#8217;s schedule.<\/p>\n<ul>\n<li>day 1 = on this day you will jog\/run for the full 30 minutes. After the run ask yourself how you felt during the run and whether you enjoyed it.<\/li>\n<li>day 2 = choose 2 exercises from the strength routine and repeat x 10<\/li>\n<li>day 3 = jog\/run for 15min then 5min at the pace you would like to run your 5km&#8217;s in then followed by 10min easy jogging.<\/li>\n<li>day 4 = Rest with stretching and 2 strength exercises x 10 repeats<\/li>\n<li>day 5 = jog\/run for 30 minutes<\/li>\n<li>day 6 = 30-40min brisk walk + 2 strength exercises x 10 repeats<\/li>\n<li>day 7 = you have heard it before NA NA<\/li>\n<\/ul>\n<p>If you asking yourself the question, why do I need to walk, now ? Well, it is still time on your feet and your legs need to adapt to the extra day.<\/p>\n<p><strong>Week 3<\/strong> will consist of the following :<\/p>\n<ul>\n<li>day 1 = 5min jog\/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.<\/li>\n<li>day 2 = Rest with stretching and 3 strength exercises x 10 repeats<\/li>\n<li>day 3 = an easy day. Only 30min jog\/run. Can you see your improvement, if not then you need return to week 2 of this schedule.<\/li>\n<li>day 4 = 30-40min brisk walk + 2 strength exercises x 10 repeats<\/li>\n<li>day 5 = 30-40min light jog\/run &#8216;TALK TEST&#8217;. | see below |<\/li>\n<li>day 6 = REST &#8211; NA NA nothing &#8211; enjoy<\/li>\n<li>day 7 = Rest with stretching and 3 strength exercises x 10 repeats<\/li>\n<\/ul>\n<p>The final week. At the end of this week you will run a 5km event, either a route on your own or if you daring enough you will find a time-trial or other. Don&#8217;t put pressure on yourself. When we said &#8216;prepare for your first 5km event&#8217;, we actually meant that it is an event in itself that you are preparing for 5km. You have come a long way, so there is no need not to go forward.<\/p>\n<p><strong>Week 4<\/strong> will consist of the following :<\/p>\n<ul>\n<li>day 1 = 5min jog\/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.<\/li>\n<li>day 2 = Rest with stretching and 3 strength exercises x 10 repeats<\/li>\n<li>day 3 = Rest with stretching and 3 strength exercises x 10 repeats<\/li>\n<li>day 4 = 20 min light jog\/run &#8216;TALK TEST&#8217;. | see below | with exercises after<\/li>\n<li>day 5 = REST &#8211; NA NA nothing &#8211; enjoy<\/li>\n<li>day 6 = REST &#8211; with a stretching routine<\/li>\n<li>day 7 = Go for your PACED 5km run and enjoy.<\/li>\n<\/ul>\n<p><strong>Talk Test<\/strong><br \/>\nThe TALK TEST is the best way to monitor yourself while jogging\/running. If you are not able to talk to someone while running then you are exercising too quickly. Slow down to a talk.<\/p>\n<p>For Printable Program : Click <a href=\"http:\/\/www.time-to-run.com\/beginners\/print\/first5.htm\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a><\/p>\n<p>WELL DONE..If you like you can drop us an <a href=\"mailto:editor@time-to-run.com?subject=My%20first%205km%20\">email<\/a> to let us know how it went&#8230;<\/p>\n<p>Once you have graduated to running your first paced 5K, you may then move to the next stage.<\/p>\n<p><strong><a href=\"http:\/\/www.time-to-run.com\/beginners\/first8k.htm\">Prepare for your first 8 kilometre event<\/a><\/strong><\/p>\n<p>Author: Gavin Doyle<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prepare First 5k\u00a0 &#8211; Well done. You have made it. You have progressed through the beginners program | thebeginning + week 3 and on | and now you are ready to take a step up to that next level. You are totally honest with yourself and you are able to jog 30 minutes without stopping? [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1,10],"tags":[17,20,18,16,19],"class_list":["post-34","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-featured","tag-beginners-information","tag-first-5k","tag-free-advise","tag-running","tag-training-tips"],"_links":{"self":[{"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/posts\/34","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/comments?post=34"}],"version-history":[{"count":4,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/posts\/34\/revisions"}],"predecessor-version":[{"id":456,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/posts\/34\/revisions\/456"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/media\/359"}],"wp:attachment":[{"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/media?parent=34"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/categories?post=34"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.time-to-run.com\/beginners\/wp-json\/wp\/v2\/tags?post=34"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}