How to run 5K in 30 minutes

 Can I run a 5k in under 30 minutes?

If you want to learn to run 5K in 30 minutes you first have to build more mileage in your week and each run has to have a purpose...

If you've been running for 3 months, it's time to think about going faster.

• Pick one day in your week to run longer than your other 2 or 3 days...
• Make sure that you run with a rest day before and after, especially since you're a beginner runner 5K Program
• Increase your mileage by no more than 10% per week so that you don't strain your muscles and your body.

The Benefits of getting your 5K under 30 minutes!

• You'll burn more calories and become a stronger runner!
• You'll  feel your other running days are becoming easier! 
• You'll develop a good running focus and goal!
• you will build confidence in yourself and running!

Learn more about Running Faster.

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Please let me know in the comments section what you think!

Tips on Preparing for a Race

It is time to race! I have 10 tips on preparing for a race!

So lets talk about how to prepare:

1. Always follow a training program that is clear and you can understand.
2. Make sure that you have a proper schedule for your workouts and you are leaving lots of room in the week for break days.
3. Make sure if you are running or run/walking the race that you give yourself at least 6 to 8 weeks prior before you begin.
4. Go visit the course you will be running before so that you have a good idea of what the course is like.
5. Dress in layers if it is cold and wear well fitted running clothes if it is warm. If you have problems with your legs rubbing compression pants or shorts are great. Or try some sports gel.
6. Bring water for the end of the race.
7. Stretch . Here is some good information on stretching!
8. Give yourself a pep talk, know that you are a beginner in training and be proud of yourself for doing this!
9. Remember to smile and tell yourself that You Can Do It!
10. You don’t have to run fast…Just finish!

What a great way to stay motivated and work towards a goal.
There are some great run/walk races in Canada, the USA, and around the world. This could be very exciting for you!

Those of you that are advancing towards 30 minutes of continual running, sign up for a Running Race that is completely for running. Your ratio of confidence will be good, and you will have enjoyment and satisfaction!

If you are following the run/walk program continue to work towards this goal and Join a run/walk race instead!

A Good Run/Walk or Running Race

• Somewhere between a 2K and 5K would be the best race for YOU  to sign up for.
•  Look for a race that starts sometime in October, so that you will have enough time to get prepared.

 A Few Questions to ask yourself...

• Will you be running the whole race or will you doing it in intervals? (Example 5minute running and 1minute walking in run/walk intervals to the end.)
• Will you be running the race with a friend?
• Are you training for running faster?
• Are you ready to get dedicated and run every week for at least 3days/ week?
•  5K Training Schedule For Beginners

* These questions will help you decide what you want to do for your big race day!

Most races are for charity, this is good for you and the community. You get to be healthy and give out as a beginner training…

I will be putting up an interval training schedule soon! So check back!

Gilly

Mentally Prepare for Your Runs

Today make sure you mentally prepare for your runs  by practicing how to do nothing for 2 minutes.

I love this website...so simple and so true!
You might like 5K Training For Beginners 
Learn to Run

Getting Started Running Again

Running has great moments when you've been doing it for awhile, but getting started running again after an break or injury can be tough.

Here a 21 Tips to get back into running without the groan...

Motivate yourself to getting back to running ...

1. Give yourself a week of planning before your start.
2. Walk a week prior to your starting every day for an hour.
3. Create your own journal just for running so that you can record everything for running.
4. Check to see if your runners need to be replaced.
5. Wear runners for your walks to check if they still still fit well.
6. Go through running clothes and do away with clothes that chafed or are not running appropriate.
7. Go to the running store and get a gait analysis.
8. Purchase new running apparel if necessary.
9. Ponder running goals and write them down in running journal.
10. Set up a schedule that fits your life style.
11. Schedule a doctors check up for a medical or to check on any old running injuries.
12. Find inspirational videos that involve running to get yourself thinking of running.
13. Think about the foods that will benefit you most for running.
14. Think about the foods that you eat now and you could now change to reward running foods.
15. Read about good posture while you run, so that you don't start a bad habit getting back to running.
16. Map some good routes.
17. Find a partner to run with.
18. Be excited about starting a running program and seeing positive changes your health and life!