THE BEGINNER’S 5K TRAINING GUIDE

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TABLE OFCONTENTS

01INTRO

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02TRAINING SCHEDULE

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03FUEL YOUR RUN

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04STAYING MOTIVATED

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05WHAT TO WEAR

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06RESOURCES

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01

While you don’t have to participate in a

5K to use this program, entering a 5K can

give you a reason to stick to the plan,

among other great benefits like:

The MyHealthKC Beginner’s 5K Training Guide was created in partnership with KC Express to provide Kansas City with an easy-to-follow program for developing a more active lifestyle. The following pages will show you how to go from not running at all to running a 5K race in just 12 weeks.

INTRO

• Get and stay in shape

• Reduce stress

• Reduce risk of heart disease, high blood pressure, and diabetes

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It’s not about the glory, it’s about

the guts to try it!

Remember to check with your doctor

before beginning a new exercise

program, especially if you or your

family have heart problems, high

blood pressure, breathing problems,

are overweight, or smoke. Use the

MyHealthKC Find a Doctor tool to match

with a primary care doctor in your area.

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02TRAINING

SCHEDULE

First of all, congratulations on exploring

a training program. Committing to a

consistent schedule of exercise is so

beneficial for your mental and physical

health. But you’re probably wondering,

how long will it take to get from the

couch to running a 5K? Here’s what you

need to know:

• Plan on at least 12 weeks of consistent training

• Pick 3 or 4 days per week to run

• Run on alternating days (don’t run two consecutive days in a row)

• Allow at least 30 minutes for each session

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Working up to a 5K from the couch is

a gradual process. Don’t discourage

yourself by expecting to progress

quickly. Commit to the process and enjoy

the ride. When you feel comfortable

at one level, move up to the next one.

Spend at least one week at each level

(3-4 training sessions).

TIP: Start slowly. If you’re too breathless to talk, you’re running too fast.

LEVEL 1:

Walk 30 minutes.

Vary your pace.

Try not to stop.

LEVEL 2:

Run 30 seconds.

Walk 90 seconds.

Repeat 20 times.

LEVEL 3:

Run 60 seconds.

Walk 60 seconds.

Repeat 15 times.

LEVEL 4:

Run 90 seconds.

Walk 90 seconds.

Repeat 15 times.

LEVEL 5:

Run 2 minutes.

Walk 1 minute.

Repeat 10 times.

LEVEL 6:

Run 4 minutes.

Walk 1 minute.

Repeat 6 times.

LEVEL 7:

Run 6 minutes.

Walk 1 minute.

Repeat 5 times.

LEVEL 8:

Run 8 minutes.

Walk 1 minute.

Repeat 4 times.

LEVEL 9:

Run 10 minutes.

Walk 1 minute.

Repeat 3 times.

LEVEL 10:

Run 12 minutes.

Walk 1 minute.

Repeat 2 times.

LEVEL 11:

Run 15 minutes.

Walk 1 minute.

Repeat 2 times.

LEVEL 12:

Run 30 minutes.

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You are a winner by just getting out

the door!

TIP: It’s too easy to talk yourself out of an after-work run. Morning runs allow you to prioritize your run above all else.

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DAY 1

Walk 30 minutes.

Vary your pace.

Try not to stop.

Run 30 seconds.

Walk 90 seconds.

Repeat 20 times.

Run 60 seconds.

Walk 60 seconds.

Repeat 15 times.

Run 90 seconds.

Walk 90 seconds.

Repeat 10 times.

Run 2 minutes.

Walk 1 minute.

Repeat 10 times.

Run 4 minutes.

Walk 1 minute.

Repeat 6 times.

Run 6 minutes.

Walk 1 minute.

Repeat 5 times.

Run 8 minutes.

Walk 1 minute.

Repeat 4 times.

Run 10 minutes.

Walk 1 minute.

Repeat 3 times.

Run 12 minutes.

Walk 1 minute.

Repeat 2 times.

Run 15 minutes.

Walk 1 minute.

Repeat 2 times.

Run 30 minutes.

DAY 3

Walk 30 minutes.

Vary your pace.

Try not to stop.

Run 30 seconds.

Walk 90 seconds.

Repeat 20 times.

Run 60 seconds.

Walk 60 seconds.

Repeat 15 times.

Run 90 seconds.

Walk 90 seconds.

Repeat 10 times.

Run 2 minutes.

Walk 1 minute.

Repeat 10 times.

Run 4 minutes.

Walk 1 minute.

Repeat 6 times.

Run 6 minutes.

Walk 1 minute.

Repeat 5 times.

Run 8 minutes.

Walk 1 minute.

Repeat 4 times.

Run 10 minutes.

Walk 1 minute.

Repeat 3 times.

Run 12 minutes.

Walk 1 minute.

Repeat 2 times.

Run 15 minutes.

Walk 1 minute.

Repeat 2 times.

Run 30 minutes.

DAY 5

Walk 30 minutes.

Vary your pace.

Try not to stop.

Run 30 seconds.

Walk 90 seconds.

Repeat 20 times.

Run 60 seconds.

Walk 60 seconds.

Repeat 15 times.

Run 90 seconds.

Walk 90 seconds.

Repeat 10 times.

Run 2 minutes.

Walk 1 minute.

Repeat 10 times.

Run 4 minutes.

Walk 1 minute.

Repeat 6 times.

Run 6 minutes.

Walk 1 minute.

Repeat 5 times.

Run 8 minutes.

Walk 1 minute.

Repeat 4 times.

Run 10 minutes.

Walk 1 minute.

Repeat 3 times.

Run 12 minutes.

Walk 1 minute.

Repeat 2 times.

Run 15 minutes.

Walk 1 minute.

Repeat 2 times.

Run 30 minutes.

DAY 2 DAY 4 DAY 6

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

Do an alternate

activity or rest.

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This is only a sample schedule. Feel free

to use it or create your own schedule

that’s easy for you to maintain. Progress

at a rate that feels comfortable to you.

It’s perfectly okay to stay at a given level

for more than one week.

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If you’re trying to lose weight while on

your running program, keep in mind that

reducing your caloric intake too much

can hurt your running performance.

Therefore, it’s better to focus on eating

a balanced diet with plenty of fruits,

vegetables, and low-fat proteins instead

of attempting to drastically cut calories.

WHAT TO EAT

03FUEL

YOUR RUN

In order to train well, you need to fuel your runs. While you don’t need to load up on carbs and protein for shorter runs, you should still be mindful of how what you eat and what you drink affects how you feel.

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TIP: If you’re hungry after a run, have a serving of protein and some healthy carbs (like peanut butter on whole grain toast).

HOW MUCH TO DRINK

Since you’ll be sweating on your runs,

it’s important to stay hydrated. The

rule goes like this: If you’re thirsty,

you’re already dehydrated. Simply put,

don’t wait until you’re thirsty to drink

water. Aim for 8-10 8 oz. glasses of

water each day.

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04STAYING

MOTIVATED

Forming new habits is challenging, especially when it comes to beginning an active lifestyle. It’s important to stay motivated and accountable. Committing to a 5K race is a great way to set a clear goal and timeline for yourself. If you thrive off of community, joining a local running group is a way to stay accountable and meet new friends along the way.

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• Six-week training program led by KC Express

• For women and girls 12+• Prepare for KC Express annual Mother’s

Day 5K• $30 registration fee

LIVING IN VITALITY WOMEN’S TRAINING TEAM

• Free• Sundays at 7 a.m. AND Thursdays

6-7 p.m.• Leawood location at 4760 W 135th St.

KC RUNNING COMPANY GROUPIE RUN

• Women’s running club• Free Saturday group run/walks

in varying locations (mainly central Johnson County)

• Training groups• Mention this guide to receive a free

Beginners Session with our coach, Helen Wilms, at a KCE Saturday group run/walk.

KC EXPRESS

• Women’s running and fitness club• Mondays at Roe Park (104th and Roe)

for 1 hour• First session free

FEARLESS 261

• Try for free• Varying days and locations• Walk or run• Connect with runners in

your neighborhood

KC TRACK CLUB

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No matter what season you’re running in, comfort is key. When running outside, dress as if the weather were 15-20 degrees warmer—this is how much your body will warm up while running.

It’s important to have proper stability

and shock absorption in your running

shoe. Your foot type determines what

kind of running shoe you need. The

experts at a local running store can

help you select the right shoe for you.

SHOES

05WHAT TO

WEAR

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TIP: wear a moisture-wicking base layer. Cotton will trap sweat against your skin.

Tank top + shorts

T-shirt + capris

Long sleeve + capris

Base layer tank + long sleeve + capris

Base layer tank + light zip jacket + full leggings

Base layer tank + light zip jacket + quilted vest + full leggings + fingerless gloves

70˚+

60

˚+55

˚+50

˚+45

˚+40

˚+

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http://www.kcrunningcompany.com/calendar/

LOCAL 5KS

RUNNING STORES

Garry Gribbles

11908 W 119th St

Overland Park, KS

Elite Feet

4837 W 119th St

Overland Park, KS

KC Running Company

4760 W 135th St

Leawood, KS

The Running Well Store

6009 Johnson Drive

Mission, KS

06RESOURCES

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EXPERT ADVICE

KC Express president Rebecca Heidlage’s top

recommendations for walkers and runners:

1. Invest in a very good pair of shoes. Seek

advice at an area running store.

2. Always carry/wear personal identification

when you are out exercising. RoadID is a

great resource.

3. Keep your ear-ways clear so that you can

be aware of your surroundings.

PERSONAL TRAINING SESSION WITH KC EXPRESSMention this guide and receive a free one-on-one training session with KCE coach Helen Wilms during a Saturday run/walk. Contact Helen at helenvwilms@gmail.com to schedule your session.

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