5 Kilometre Run Training Schedule For Beginners

Running 5 kilometres is not an easy task. You have to practice a bit and though it may seem like a small stretch, it is not really that easy. However, for beginners, before you start with the running schedule, there are some things that you should keep in mind. If you want to make sure that you don’t fall over due to exertion or collapse midway because you are tired, here are a few tips that you should keep in mind.

5 Kilometre Run Training Schedule For Beginners:

Eat Before You Run

This is ideally suggested for beginners because you tend to get hungry during the run. You also need to make sure that you fuel up right so don’t over stuff yourself but make sure that you are eating right. So you need to fuel up before by eating a banana or an apple. You can also drink some lime water.

Warming Up

Before starting the run, a warm up is also recommended. This is essential because you are at risk of straining muscles and causing injuries. A warm up can include stretching exercises, light walking or even a 4-5 minutes of aerobic exercises.

Right Shoes

Wearing the right shoes is another aspect. You cannot run with just any shoes, you need specialist shoes that absorb shock as you run. Similarly you also need a good pair of socks that go with the shoes to ensure that you don’t get blisters or hurt yourself.


Wearing the right clothing is vital. Uncomfortable clothes that do no absorb sweat or something that is constantly coming in the way is not suggested. Make sure that you wear lose and comfortable track pants or shorts along with tee or jackets as per the weather.

Post Run Recovery

Post run recovery is important too like the beginning of the run. After the run, wait for a few minutes before drinking water. Stretch legs again as you have a risk of muscle pain post a long run. Then once your heartbeat and breathing is back to normal, eat a protein and carb rich meal so that you can re-fuel the body. A bottle of water is a must to compensate the loss of fluids.


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