5k training plan print out
For the past few months, I’ve been sharing my journey back to running.
I stopped running entirely after getting injured during my half. I feared that I’d start training again and the injury would come back forcing me to stop. The thought of failing at something I used to love made me not even want to start up again. It’s been over a year, but getting back into my running routine felt right this time. Running is something I like to do to calm me down, ease my anxiety, and to better my health. Being able to put my headphones in, lace up my tennis shoes, and walk out the door to run for a run has felt very rewarding. I have been feeling so much happier, thanks to the endorphins, and I’m finally feeling myself again. I know I’ll never be a competitive runner or enter any races, but being able to run for myself is the best feeling.
I knew I had to have a plan this time. I decided to write a schedule that I knew was realistic for me and fit my style of running. Before you print out my running schedule, know that I am not a professional, and you should consult with your doctor, or a certified trainer before attempting any new fitness regimens. I’m just sharing the plan that worked for me. We are all different, so what works for me, may not work for you!
I’ve been working on a YouTube video that I filmed during my five weeks, and I hope to have that up sometime! I didn’t do too well organizing the clips, so it’s taking me a good amount of time to go through them and put them in the timeline where they belong. I have more sit-down chats about running in the video, so it’ll be a good one.
Even when I’m not training, I’ve always been able to run one mile. In PE, we learned that most healthy people should be able to run a mile. If you’re not there yet, it’s something you can quickly and easily work on. You can try running one minute on and one minute off until you reach a mile. Add 30 seconds to your running minutes each day to work your way up to a mile. Once you can run a mile comfortably, you can start this plan!
Week one was pretty tough. Just because I was able to run a mile didn’t mean that the mile felt great. I was definitely out of breath, and my legs felt extremely heavy. I run in a very hilly neighborhood, but I think that helped me build a lot of endurance. Now, when I run on flatter trails, it feels great.
The goal was to run every other day while adding .1 miles to the run until I reached two miles. When I hit two miles, I added .2 miles to the run until I hit three on the fifth week. This was the plan I created and followed 90% of it. There were days when I didn’t stretch; days I did tennis instead of strength training, and days where I maybe added an extra minute of running. But overall, it was the structure I needed. This is the plan that helped me build back my endurance for rerunning a comfortable three-miles.
I’ve been on eight 3-mile runs since week five, and they are getting easier each time. Feeling proud of myself after a run is the best part. I think there’s part of me that still thinks “I can’t do it.” It’s defeating that mindset that means the most.
I’m currently on a new five-week plan to build up to five miles (I’ll share when I complete!)
Strength training: my strength training lasts about 15-20- minutes, and it consists of short circuits with weights in my living room. My dumbells and kettlebells are my favorite investment!
Stretching: I make sure to stretch ten minutes after I run or do strength training. I can always work on improving my consistency with this! I’ve googled good stretches for IT bands and try to replicate those.
Walking: I make sure to hit 6k-10k steps on the days I’m not running by walking alone. Since I have two dogs, this isn’t hard for me to reach because of the mileage we walk together. I’ll even stretch after a walk while my legs are warmed up.
Thursdays & Saturdays: I play tennis and sand volleyball. Playing a new sport is great for endurance! I won’t worry too much about getting my walking steps in if it lands on a sports day.
If you find something that works for you when it comes to the fuel and digestive department, stick to it! My breakfast for run days is almost always a bowl of protein oats! I feel my best when I run an hour after eating these oats. I digest it well, and it doesn’t cause any discomfort during my run. It’s crazy that food can make or break a run, so if you find something that works, stick to it!
I love to have a snack after running! I’ll usually drink water for about 45-minutes after a run and then have a carb + protein source to refuel. I try to plan my runs to finish a little before lunch, but if not, I stick with a snack.
I refuse to run without headphones! Music is one of the best ways to get my energy levels up when it comes to running, and I hate hearing myself breath.
Shoes are everything! I highly recommend getting professionally fitted for running shoes. This can save you from unwanted injuries. Getting the socks with the running tabs will also help you from sliding and getting the blisters on the back of the heal.
I’ve never been one of those people that can run in shorts, so leggings with pockets to hold my cell phone is a must. Oh, and a visor, sunscreen, and sunglasses because I don’t want a sunburn!
I can’t live without my water and hydration tablets! I drink half a tablet water before my run and half after my run.
I hope this post gave you some inspiration to get out and start running!
If you print out the running plan, take a picture, and tag me in it so I can share! ♥️
Questions or you!
- At this very moment, can you run at least one mile?
- What has stopped you from running in the past?
- If you do run, what is one thing you cannot run without?