Your first 5km

It’s the perfect distance: 5 kilometers require relatively little build-up, the training does not take over your life, and the race is over fairly quickly. And by running only three or four times a week, you can be ready to toe the line of a 5k in just five weeks.

A 5 k race is an attainable goal for any runner, especially with diabetes type 1.

The Five Week Plan

In the five weeks leading up to your first 5 k, you do not need to tun three or four times a week. During one of those weekly run, you should focus on on increasing the amount of you can run at one time until you build up to at least the race distance, or the equivalent amount of time spent running. Focus on time and effort instead of being obsessed with kilometers and distance. Completing the equivalent of the 5 k distance in training gives you the strength and confidence you need to finish the race.

Most of your running during the week should be at a comfortable pace. This is very true for runner that simply want to finish the race. Running three one-kilometer intervals with recovery in between will do more to increase your sustainable running pace or endurance than running a whole 5 k at once.

Week

Mon Tues Wed Thurs Fri Sat Sun
1

Walk

20 mins

Run

10 mins

Walk

20 mins

Run

15 mins

Day

Off

Walk

20 mins

Run

3k

2 Walk

20 mins

Run

15 mins

Day

Off

Run

20 mins

Walk

20 mins

Day

Off

Run

4k

3

Walk

30 mins

Run

20 mins

Walk

30 mins

Run

25 mins

Day

Off

Walk

30 mins

Run

5k

4 Walk

30 mins

Run

25 mins

Day

Off

Run

30 mins

Walk

30 mins

Day

Off

Run

6k

5 Walk

30 mins

Run 30 mins Walk

30 mins

Run

30 mins

Day

Off

Day

Off

5k RACE

From Couch to 5km

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