Training for a 5K is not as hard as you might think and you can take all the time you need. There are many plans to begin your training online and most are based on a 4, 6, 8, or 10-week plan.

To get you started on your way to 5K you can use the plan mentioned above and add these following steps.  

Weeks 1–2:  use the training plan as outlined above 

Weeks 3–4: Instead of cardio day Saturday go for a 3-mile run. You can run/walk on this day. 

Weeks 5–6: Instead of cardio on Saturday try a 3-mile run. Try to run the distance with only minimal walking. 

Tips on staying motivated 

Just like many other activities, running has a honeymoon period. During this time everything feels amazing and you just can’t wait to put your Reebok tactical boots aside, lace up your running shoes and hit the road.  

But soon after this you may feel that your enthusiasm begins to diminish. If you have been suffering from a lack of motivation, or you want to get a drop on the issue before it even rears its ugly head, here are a few things you can keep in mind.   

Keep it simple — the first rule of staying motivated in any pursuit is to keep things simple. Running is no different. If you have committed to a fitness plan, make it simple by including 2 days of running.  

Increase miles gradually — as you begin increasing your confidence and stamina, you can adjust your running plan from just two days to 3 days of running each week. You may also choose to increase the distance you are running, but don’t do both at the same time.  

Running with a partner — accountability is a great motivator. See if you can partner up in your running pursuit by enlisting the help of a friend, joining a club or running with a group. Meeting up with other people who share common goals is a good way to increase your motivation. 

Set and track goals — having attainable goals is a good way to challenge yourself to improve and can provide great motivation for you. When you reach your goals reward yourself and then set a new goal.  

Track your progress — keeping track of your running progress is another good way to give yourself that motivation you need to exceed your current capacity. You can use a notebook or activity tracker to keep track of the distance run, time taken and calories burned.  

Safety tips  

Food and hydration — it is not easy to run if you haven’t the fuel and water to power your efforts. Be sure you are properly nourished and hydrated as you begin your run.  

No headphones or maybe just one — only your keen sense of hearing will alert you to the various dangers on the road. This can include cyclists, motorists and even other joggers. If you want to listen to music it is best to keep only one headphone in your ear.  

Slow and steady wins the race — if you were to ask any seasoned runner what the biggest mistake they could possibly make is, they will say running too much too soon. If you are beginning your plan for a 5K you should start off moderately and gradually increase your capacity over time. 

Look after your feet – when you are training you need to ensure that your feet are supported at all times. A good pair of running shoes are important, it is also important to look after your feet generally, take a look at Reebok tactical boots.

Cross-train for overall fitness — to increase your physical capacity and reduce the risk of injury, consider improving your performance with cross-training. This can include strength training a couple times a week, or engaging in other activities like cycling, swimming or yoga, which are all great supplementary exercise routines. Try to reserve 2 days of your week for strength training with a focus on any of the major muscle groups.  

Stretching before and after running — make sure you take a full 5 – 10 minutes of your running plan to warm up before you begin your ruin and a full 5 to 10 minutes after you have finished to stretch your muscles.  

Rest — the rest days you include in your running schedule will help you become a better runner and can prevent you from overtraining syndrome. OTS can cause a considerable reduction in your running capacity, according to the American Council on Exercise.