What about a 5K instead? It’s the perfect distance: 3.1 miles requires relatively little build up, doesn’t take over your life and the race is over fairly quickly. By doing only three or four runs per week, you can be ready for a 5K in just eight weeks.
The first thing to do is pick a race date. Having a race date on your calendar gives you a goal and a sense of purpose while training. Runners are much more motivated if they are working towards something specific. Also, the 5K is an attainable goal for any runner or walker and its “fun” because of the believability factor that it can be accomplished.
In the eight weeks leading up to your first 5K, running three to four times a week is a must. A walk or easy bike ride on other days will help the muscles and body recover. Many beginners underestimate the recovery phase and tend to do too much. Increasing the amount of time equivalent to the amount of minutes spent running the 5K during one of these weekly runs is the key. With the runners I coach, especially beginners, I encourage them to focus on minutes, not mileage. Completing the equivalent of time or distance for a 5K in training gives runners the confidence they can finish the race.
Most of the runs during the week should be done at a comfortable pace. This is especially true for runners who simply want to finish. However, adding some faster training to your schedule is the best way to improve your speed and endurance. Even beginners can do some quicker runs. After all, interval or tempo workouts are not reserved just for the elite.
Most runners will want to achieve a specific goal, but I encourage beginners to just seize the day and have fun. Most beginners should start at the back of the pack. This will prevent an over anxious start and allow you to build your pace. If you run a nine-minute pace you can expect to finish around 28 minutes; a 10-minute pacer can expect around 31 minutes. For first-timers, it’s more about the experience. If you have a great experience and fun, then you will have set a standard and chances are you’ll do it again.
Join Maine Running Company for a Fall 5K Training group every Thursday night, at 6 p.m. beginning Sept. 6.
John Rogers is the owner of Maine Running Company on Forest Ave. in Portland. Send questions or comments to him at jr@mainerunning.com or check out the store’s website at www.mainerunning.com