Gone are the days when if you entered a race you were looking to "race" it and pass the finish line ready to collapse because you pushed yourself to the limit. In most races there a large proportion of runners either trying a race for the first time or just looking to participate in an event and have a good old chin wag on the way round! So do not feel any pressure to compete with any other runner.

 

If you are new to running, don't push yourself in the early days, you need to wait until your body has adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from ground-zero to 5K-racing too quickly. If you want to "race" a race, establish a six-month foundation of running first. During that base stage, slowly build through easy, consistent training runs as your body adapts to the rigors of the road.

 

The first schedule will take you from a base of no previous running (although, to be sensible, you should already be fairly fit if you wish to complete the training schedule to plan) to running a 5K - this is a "get you round" schedule so you can enjoy the race and finish it at your own pace.

 

The second schedule assumes you have been running for a minimum of six months and are comfortable with running at least 30 minutes non-stop. This schedule introduces some speedwork and fartlek training and it is therefore very important that your muscles are ready to cope with the additional strain that will be placed on them by doing this type of training.