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Lately, running competitions are often held, especially in big cities, one of which is running the 5K marathon. 5K marathon running is a long distance running sport with a distance of about 5000 meters. Not only athletes, this competition is also followed by many beginners who have just tried to pursue running. Even if the distance is not as far as other types of marathon, you still have to make various preparations before participating in a 5k race.

Training in preparation for a 5K marathon

Running is a type of sport high impact which if not done carefully and without preparation will result in injury to you. Not only do the feet move, important organs such as the heart will work harder when running.

Therefore, it takes preparation in advance before you decide to participate in a 5K marathon, especially if this is your first time doing it.

Not only training to increase the extent to which you can run, exercise routines must also be accompanied by other sports such as swimming, cycling, or sports that can increase your stamina.

To make training easier and more consistent, you may need a special training schedule in preparation for your 5K marathon. The amount of time and intensity needed for each person will vary, depending on fitness level and previous experience.

You can start exercising by running 3-4 times a week. As you get used to it, you can increase your running distance a little. If you are a beginner, you don't have to run at full speed right away. Run at a pace you are comfortable with. Stop immediately when you start to feel out of breath.

Remember to warm up and stretch first so that your muscles don't stiffen when you run. After that, start by doing jogging until you are ready to outrun.

For the rest of the day of the week, use it to rest or do other exercises that can increase your strength.

The following is a training schedule to prepare for a 5K marathon that can be followed according to the abilities you have.

1. The 5K marathon preparation training schedule for beginners

For those of you who are just starting out, you can start applying this exercise pattern about two months or 7-8 weeks before running a 5K marathon. The following schedule was prepared by an Olympian, Jeff Galloway, especially for beginners.

Monday: run or walk for 30 minutes
Tuesday: a 30 minute walk
Wednesday: run or walk for 30 minutes
Thursday: 30 minute walk
Friday: Rest
Saturday: run or walk 4,000 meters
Sunday: rest or can be filled with other sports

You can readjust the distance running on Saturdays and add little by little.

2. Intermediate 5K marathon training schedule

If you are used to running and want more intense training in preparation for your marathon, you can stick to this schedule for 5-8 weeks. Here's an intermediate 5K training schedule.

Monday: strength training with other sports 30-40 minutes
Tuesday: 30 minute run
Wednesday: strength training with another 30 minutes of exercise or rest
Thursday: run 5000 meters, 4 minutes at full speed alternating 2 minutes at moderate speed
Friday: rest
Saturday: run 7000-8000 meters
Sunday: run at a light speed of 5000 meters

3.A 5K marathon training schedule for the advanced level

This schedule may be suitable for those of you who are used to running 5000 m at least once a week. You can apply this schedule four weeks before the race.

Monday: strength training with other sports 30-45 minutes
Tuesday: 30 minute run
Wednesday: run at moderate speed as far as 5000-7000 meters
Thursday: run 5000 meters, 5 minutes at full speed 3-5 times until completing 5000 meters
Friday: rest
Saturday: run 10,000-12,000 meters
Sunday: run at a light speed of 5000 meters

The entire training schedule for the preparation of the 5K marathon above can still be changed and adjusted to the busyness you have. In the middle of this workout, you can also add variations to your running movements such as raising your knees, doing kicks, and jumping. To be more optimal, combine it with other weight training such as squat or push-ups.

Things to do before running a 5K marathon

Physically preparing for a running race is certainly not enough just by practicing. You also have to make sure that your body is really healthy and there are no problems. Therefore, here are various things you should do before running a marathon:

Eat a healthy diet. Increase the consumption of foods that contain lots of good nutrients such as complex carbohydrates, healthy fats, and protein. Limit consumption of sugar and alcohol.
Eat at the right time. This is especially important during the D-Day of the race. Eat a few hours before running so that you don't cause problems that will interfere with your smooth running.
Always warm up and cool down. You should at least do this for 5 minutes before and after running.
Enough rest. Leave one day completely rested without doing any exercise. If you feel unwell, add one more day to your schedule to rest. Reduce the intensity of the exercise during the week before the race.
Drink lots of water. Your body secretes a lot of fluids when doing sports high impact including running. Therefore, drinking enough water will keep your body hydrated.
Use the right clothes. Don't wear clothes that are too tight, wear looser clothes so you can move more freely.

Remember that one of the most important things when you train is not to focus too much on your mind and goal on winning a 5K marathon. Take advantage of these exercises for long-term effects such as maintaining health, increasing strength, and improving posture.

Do this exercise slowly and don't force your body to train too hard. Stop when you start to feel tired and unwell.