A Plan For Training For Your First 5K

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I ran my first 5K during my senior year of college. I sort of did it on a whim, and I was nervous , but I finished. That feeling of accomplishment couldn’t be beat. Since then, I’ve done a few more 5Ks and even a mud run. I know I don’t get out nearly as much as I should though.

I have been wanting to start running more. It’s been years since the last time I did a race, and I want to get back in shape. There is a certain feeling when I am out running where I don’t have to think about my normal anxieties. It’s a stress relief and I can leave my negative energy on the road.

The problem is that, like I said, it has been several years since I have done a race. There are healthy ways to start getting ready for a 5K, all of which involve starting slowing and working your way up.

I am planning on participating in a Turkey Trot on Thanksgiving Day, which means that I have approximately 10 weeks to prepare. Luckily, many of the 5K running plans take you from never running to being able to do a 5K in only eight weeks.

I’ve looked at tons of different plans and have come up with a hybrid of several different plans. This one that I came up with worked for me and my lifestyle, although you might want to tweak it for yourself.

What all of these plans have in common is that they don’t involve running the full 3.1 miles, or even running everyday, at first. Instead you start out slow, doing a combination of walking and running, and build up from there. You can also incorporate other activities such as strength, crossfit, and core workouts on your non-running days.

To help you get started I have included a printable 8-week guide to running a 5K that I developed. You can download a copy of it HERE.

While the printable is great, a fun way to stay motivated is with sticky notes on a calendar. After you have done that day’s workout, remove the sticker. When you get to the end of the week with no stickers remaining, reward yourself!

Another essential in my running journey has been my youtheory® Turmeric Extra Strength 120 Capsules. This product helps to support healthy inflammation response, healthy skin, healthy joints, and provides antioxidant properties. This is in addition to supporting healthy liver function, healthy brain function, and supports exercise recovery by offsetting muscle pain from overexertion. It also contains Curcumin C3 Complex® which is the most researched turmeric extract in the world.

The youtheory turmeric capsules are enhanced with black pepper to help improve absorption and also features nature elevated turmeric — meaning you can’t get the same benefits from turmeric in your kitchen spice rack that you can from youtheory turmeric. In fact, turmeric supplements are foundational nutritional supplements, just as fish oil, probiotics, and a good multivitamin are.

You may be familiar with the old youtheory formula which provided 450mg of turmeric per three capsules, but the new extra strength turmeric supplement formula offers 1,000mg per two capsules. This means that you get three times the turmeric per capsule. Plus, the capsules are allergy-friendly. This means that they are hypoallergenic, free of gluten ingredients, and come in vegan capsules.

You can pick up youtheory turmeric supplements in their new packaging (the new formula has an orange sticker on the lid) in the pharmacy section of your local Costco.

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