5k Run Walk Method

5k run walk method is a very common and popular way to train for a 5k race.

How many miles in a 5k?

The name 5K comes from 5 km and is commonly referred to as 5k or a 5k race. Since 1 km is equivalent to 0.62 miles, a 5k is a race to run a distance of approximately 3.1 miles.

How to train for a 5K?

Training for a 5k can be started based on the current fitness level. If you have never run before, don' feel like you are in shape, the 5k run walk method is a good way to get started. It is a good idea to get a physical examination from a doctor prior to starting any exercise program. Most beginners who maybe intimidated can use the 5k run walk method to get started.

Run-walk Method

The run walk method was introduced by the famous Olympian Jeff Galloway. It consists of combining running segments combined with walking segments. The idea is to get the body to build up endurance slowly to be able to run for long periods of time. The 5k run-walk method is the best way to train for a 5k if you have never run before.

In the beginning when you first start running, your walk segments will exceed the run segments. This will allow your body sufficient time to recover. As you start progressing, you will cut short the walk segments and increase the run segments.

Typically, a beginner would start by running for 30 sec followed by walking for 1-2 minutes. The same routine should be continued for a week. Every week, the running segments should be increased and walking segments should be decreased. The body gradually adapts to running if training is done properly and consistently.

For more information, go to 5k training plan for beginners.

More information and a detailed running program to run a 5k is available at FREE 5k training plan for beginners in a printable format.

What is a good time for a 5k run?

A beginner who has never run before can have a running pace of 12-15 minutes/mile. This means that a 5K run would be completed in around 36-45 minutes.

A pace of 10 minutes/mile lets you finish a 5k in about 30 minutes. Anything less than 30 minutes is a good time, particularly for the first 5k race. However, a beginner should aim for finishing the race and not competing for time.

How to prepare for a 5k walk?

A 5k walk consists of walking a distance of 3.1 miles. The training for a 5k walk is easier than the training for a 5k run. Start with walking for about 0.5 a mile the first week and gradually increase your mileage.

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