5K is 5 kilometers or 5000 meters
For Non-Runners:
- Start with alternating short intervals of jogging and walking, gradually increasing jogging time and reducing walking time.
- Begin with a 5-minute warm-up walk, then alternate jogging and walking for 20-30 minutes, followed by a 5-minute cool-down walk.
- Progressively increase jogging intervals and decrease walking intervals each week until achieving continuous 30-minute runs by Week 8.
For Active Individuals:
- Transition into running by starting with short jogging intervals and maintaining consistent walking breaks.
- Begin with a 5-minute warm-up jog, then alternate jogging and walking for 20-30 minutes, followed by a cool-down walk.
- Increase jogging intervals and decrease walking intervals gradually each week until reaching continuous 30-minute runs by Week 8.
Disclaimer
The training and training materials are intended to provide helpful and useful material on the subjects addressed in the training. Erode Runners Club does not provide or purport to provide any medical, health, psychological or professional advice or service or any other personal professional service. Every participant should if necessary seek the advice of a qualified medical practitioner, health professional or other relevant competent professional before trying or using any information, exercises or techniques mentioned above. An individual’s level of success will be solely determined by their personal efforts, abilities, and resources.
Important Note
- It’s essential to experiment with different foods and meal timings during your training runs to see what works best for you.
- Avoid trying new or unfamiliar foods on race day to prevent potential digestive issues or discomfort.
- Listen to your body and adjust your pre-race meal plan based on how you feel during your training sessions.