Five kilometers is a nice short distance, a pleasant walk and a popular racing distance. The world record for this race belong to a Kenyan runner named Sammy Kipketer whom it took twelve minutes and fifty nine and a half seconds to do the five kilometers. That is a pace of around 4 minutes and eleven seconds for each mile, less than three minutes per kilometer—a speed most of us cannot even imagine being able to reach. But it may not be as complicated to have an impressive five kilometer speed.
If you are someone who hasn’t been running in a while, or perhaps never, then it can be a little difficult to figure out where you should start. In fact one of the most common errors is to try too hard and actually harm yourself in the process. This is due to the differing sensitivity and damage in different parts our body, sometimes don’t feel any pain or realize the damage until it is too hard to turn back. Some of you may think you are as fit as can be and have amazing stamina, but even so running is one of the most damaging sports for the body if you don’t know how to do it properly. There are many varieties of damage a new runner can have to face from muscle strain, knee cramps, headaches and even anxiety caused by a lack of oxygen. The best way to avoid being injured of the running field within a matter of moments is to make a training plan that gives you plenty of time to recuperate between race and race while also making a daily deal of exercise.
Here is a good one formed by combining many different studies (such as Mayo Clinic’s five kilometer preparing plan), first you need to work on slowly expanding your volume, this should take around seven weeks although keep in mind it depend on the person. This will prepare your body for the five kilometer race by simulating a similar feeling and also giving it the needed recovery days that will be lighter paces. There will be days called “speed play”, which will consist of running at maximum speed or sprinting until the body is exhausted, this is an extreme training and must be treated as such, always reaching your limit but also keeping it in consideration for your own safety. After your sprint you should walk slowly until recovered and then repeat. This technique is known as “fartlek” and it is used for preparing athletes of all ages for upcoming events, and, this will consume much energy and may seem not worth the effort at the beginning but it will pay of soon enough. On “run” days all you have to do is to try and keep the same pace during the whole of the distance, keep in mind that said pace will depend on each person and that breaks can be taken if vital.