TRAIN WITH SWORKIT FOR YOUR NEXT 5K
Sworkit has developed a 6-week 5K training plan to help you train safely and effectively for a 5k.
HOW DO I COUNT MILES WITH SWORKIT?
You will need to sync Sworkit with a health app or a wearable like Fitbit. This way you can monitor your steps in relation to the plan suggestions. Here's how to do it.
Please note: You cannot manually log your steps or mileage in the Sworkit app, so please ensure you are synced with your preferred health app or device to keep track of activity!
YOUR 5K TRAINING PLAN
This provided training plan is suitable for both walkers and runners, with a weekly goal of at least 10 training miles. You can decide whether to walk or run based on your preference and fitness level for each day. The plan incorporates a combination of walking, running, and cross-training suggestions, making it easy to adapt to your needs.
*A note on timing:*
If the timing of your 5K doesn’t perfectly align with the challenge dates you chose and the 6-week training plan, we recommend continuing to log at least 10 miles each week, with the exception of the week prior to your 5k. The week leading up to your 5k should look like Week 6 of the plan below, where you still exercise, but you are tapering (i.e. taking the walks or runs easier).
RAINING PLAN NOTES
Setting your 5K Expectations: Most people walk a mile in 13 to 20 minutes or run it in 10 to 12 minutes. That means, you can expect to finish a 5K in 40 to 60 minutes if you walk, or 25 to 40 minutes if you run.
Fast walk/run = push yourself to see how quickly you can complete your daily mileage goal with minimal rest but without injury.
Easy walk/run = allows for purposeful leisure; this is slower than your race pace.
Long walk/run = schedule these walks/runs each week when you know you will have ample time. The goal for these walks/runs is to be deliberate in your pacing. These will help you the most as you train to mentally overcome the desire to stop. Even if you have to slow down, just keep moving!
CROSS-TRAINING WORKOUTS
Sworkit Workouts to Help You Train
Here are some more Sworkit workouts to help you:
Cross-Training Workouts
Post-Running Recovery or Flexibility and Mobility Day
RECOMMENDED APPS FOR 5K TRAINING:
If you'd prefer to have an app coaching you as you walk or run, we recommend the app Just Run. If you'd like to track your route with GPS live, or see your actual run or walk to help you while you're walking or running, we recommend the app, Strava.
TOP TIPS: TRAINING EFFECTIVELY AND SAFELY
Pro tip: Your shoes can make or break your training. Find a running store to get a free assessment of your form/gait and assistance with selecting the best shoes for you.
Listen to your body and make changes as needed. Here are some ways you can actively do this while training:
Pace: Adjust your speed as needed. Avoid overexertion, but push yourself when ready.
Rest & Sleep: Take rest days if you feel excessively tired or sore. Recovery (including quality sleep) is essential to prevent injuries and you can't actually train safely or effectively if you're exhausted.
Pain: Pay attention to any discomfort, especially joint pain. Rest and seek advice if you experience persistent pain.
Flexibility: Be adaptable with your training plan. Life happens, so adjust workout days, times, or types to fit your needs.
Nutrition/Hydration: One of the most common things that can hold you back while training or even on race day is a lack of hydration. Train your nutrition by fueling and hydrating leading up to runs and monitoring how you feel in response to what you've eaten and how much water you've consumed.
Have fun training and good luck with your 5K!