Like a 5k Newbie all Shiny & New

Run Your First 5-K

By Kristen Wolfe Bieler

For one brief moment, probably while endorphins were still pumping through your body after a good run, you flirted with the idea of doing a marathon. Then the endorphins disappeared and the reality of training for four months and trying to squeeze in a handful of three- to four-hour long runs set in. Fair enough. How about a 5-K instead?



It's the perfect distance: 3.1 miles require relatively little buildup, the training doesn't take over your life, and the race is over fairly quickly. By logging only three or four runs per week, you can be ready to toe the line of a 5-K in just five weeks. And having that race date on your calendar gives your training purpose, says Jane Serues, of Springtown, Pennsylvania, founder of Making Strides and First Strides training workshops for women. "The runners I coach are much more motivated knowing the 5-K is approaching than they would be if they simply promised themselves they'd run."



Chris Carmichael, founder of Carmichael Training Systems, also encourages runners--whether they're competitive or not--to try a 5-K. "People run for a variety of reasons, but I've found that they get more out of it when they are working toward something specific," he says. "And a 5-K race is an attainable goal for any runner." Plus, there's the "fun factor," says RW columnist Jeff Galloway, coach and author of Running: Getting Started. "My favorite thing about 5-K races is the atmosphere. Almost everyone there is in a good mood. How many other events in your life are like that?"

The greatest challenge of running a 5-K is finding the right pace, says Serues. Start out too fast and you'll likely struggle to finish the race. That's why Galloway recommends all first-time racers (including veteran runners) get in the back of the pack at the starting line. This prevents an overzealous start and allows you to gradually build up speed, ideally running the final mile the fastest.

Most experts discourage first-timers from shooting for strict time goals. "Make it a race against yourself," says Carmichael, "because it's your progress that's most valuable to you." Galloway seconds that thought. "Just get to the finish line," he says. "If you have a great experience, you'll do it again." And chances are you'll have an even better time.

Full article can be found: http://www.runnersworld.com/article/0,7120,s6-380-381-386-11940-0,00.html