At 3.1 miles, the 5K run is an attainable goal for even the beginning runner. The races often support charities or fundraisers, which makes them rewarding, as well. Follow these tips and running program for a successful 5K.
This program is designed for first-time runners or those who have not been training at all for many months. Start slowly, and walk exclusively during the first week or two until you are ready to incorporate running into your workouts. Start by running one minute, walking one minute, and then alternate during your workout. Eventually, you will be able to run continuously.
- Give yourself time to prepare. You may need more time than the 12 weeks outlined below. Listen to your body. If your leg muscles or joints are sore, try cross-training for a few days. If the soreness persists, see your doctor.
- Always warm up and cool down with five minutes of walking before and after each workout as well as stretching.
- Wear a well-designed running shoe that fits properly. Stop by Dave’s Performance Footgear, which specializes in running shoes, for an assessment of your needs and a personalized fit.
- Talk with your doctor before training for your 5K.
Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness on behalf of Dave’s Performance Footgear. ❦
Mon Tues Wed Thu Fri Sat Sun
Wk 1 15 min off 15 min off 15 min 20 min off
Wk 2 15 min off 20 min off 15 min 25 min off
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Wk 4 20 min off 20 min off 20 min 30 min off
Wk 5 25 min off 20 min off 25 min 35 min off
Wk 6 25 min off 30 min off 25 min 40 min off
Wk 7 30 min off 25 min off 30 min 45 min off
Wk 8 30 min off 30 min off 30 min 45 min off
Wk 9 3 miles off 3 miles off 3 miles 4 miles off
Wk 10 3 miles off 4 miles off 3 miles 4 miles off
Wk 11 4 miles off 4 miles off 4 miles 5 miles off
Wk 12 4 miles off 4 miles off 1 mile 5K race off
n Dave’s - continued on p17
Training for a 5K run
Don’t miss Dave’s races!
Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Performance Footgear. For more information on any event, including any applicable fees, please visit davesrunning.com.
Dave’s Spring 5K Training Program
Monday, March 2–Saturday, April 25, 2020, at Dave’s Performance Footgear, 5700 Monroe St. in Sylvania, Ohio. Our popular 5K training program is back for this spring! You want results? We’ll get you results! With over 80% of our participants getting PR’s the last few years, the results speak for themselves!
We will design a program for you to train in a group setting that motivates and inspires you, so come race day you’re ready to rock! Our 7-day-a-week, 8-week training program includes group runs on Wednesday evenings at Fallen Timbers and Saturday morning training runs at a local metropark.
Saturday, March 7, 2020, 8:30 a.m. at 3624 Seaman Rd., Oregon, Ohio. Come run March Mayhem with us and test your training. A fun, low-cost race as a barometer for your spring marathon or half marathon. Choose the short or long route as you travel through Pearson Metropark’s crushed paved trails.
Packo’s Panther 5K Run/Walk and 1-Mile Kids Fun Run with free
$5 Packo’s gift certificate
Sunday, March 8, 2020, 9:00 a.m. (Kids Fun Run at 8:30 a.m.) at 5700 Whitmer Dr., Toledo, Ohio. The race will begin on Whitmer Drive, run throughout WLS neighborhoods, and finish on the 50-yard line of Whitmer Memorial Stadium.
Blarney Shamrockin’ Shuffle
Friday, March 13, 2020, 8:00 p.m. at the Blarney Irish Pub, 601 Monroe St., downtown Toledo. It’s official. Friday evening before St. Patrick’s Day, the Blarney Irish Pub is presenting this annual three-mile “shuffle” and going for a Guinness World Record, “Largest Kilt Race (sports kilt).” Come to run or walk, but come to have fun and be part of this record-breaking event. When you’re done, join the ongoing celebration inside downtown Toledo’s Blarney Irish Pub party tent to celebrate the accomplishment. The first 2200 participants to register will receive a custom sport kilt designed specifically for this event.
We’ll be celebrating St. Paddy’s Day, so come dressed in as much accent green as you can find. It’s a nighttime event again, complete with glow sticks, green lighting, and more. DJ and a live band will be playing until close inside the Blarney party tent (21 and over only).
Blarney Shuffle benefits the Toledo Fire Fighters Local 92 Muscular Dystrophy Foundation.
Sunday, March 29, 2020, 2:30 p.m. (kids 1K fun run at 2:00 p.m.) at 208 N. East Ave., Deshler, Ohio. The month of March not only represents the celebration of Xavier’s birthday but also the second anniversary of Xavier and Aidan’s entering into eternal life on 3/21. The 3.21 run commemorates this date. Please join us in this community event to run the streets of Deshler, on roads they ran repeatedly over the years, in celebration of their lives. The 3.1-mile race begins and ends at Pirate Park with all proceeds earned going towards improvement projects at Pirate Park.