From busy schedules to lifestyle changes, runners take a break from the sport for many reasons. While some return after only a few weeks with minimal loss in conditioning, others with more substantial absences must start at the beginning. If you plan to train for a 5K after a long break, easing back into the routine is key to preventing injury and establishing motivation.
Goal Planning
According to the American Council on Exercise, competitive athletes experience rapid declines in cardiovascular conditioning during the first three weeks of no running followed by a gradual tapering. After 12 weeks of complete rest, your fitness level resembles that of a nonathlete, regardless of your training history. Following a prolonged break, knowing your starting point is integral to establishing a training plan. If you have not run a step for three months, you will want to approach a 5K as a beginner. Otherwise, you may be able to start in the middle of a training plan with moderate distance and speed.
Strength Training
Building muscle requires specific strength-training workouts. Rebuilding the same muscle after a long break calls for similar workouts. After an absence from running, focus on lower-body strength through exercises such as squats, lunges, dead lifts and leg presses, as well as stability and core workouts. Even if you continued to use weights or cross-train during your break from running, you may have targeted different muscle groups. After your first few runs, your muscular weaknesses will be apparent, and concentrating on these areas will increase your chances of 5K success.
Long Runs
While the 5K is considered a short race, you should build an adequate endurance base before attempting any speed work. If you have been away from the sport for awhile, the Road Runners Club of America suggests adopting a run/walk method. This allows you to add additional miles even if you are not ready to run continuously. You should aim for around 20 miles on average per week leading up to race day, with one or two long runs per week of at least 3 1/2 miles, although longer is better in terms of endurance.
Speed Work
You also should include speed work in your preparation for a 5K. After a long break, you may not be able to train at your usual intensity. The run/walk method can be utilized for speed work, as well. Interval training requires shorter bursts of speed mixed with rest periods. Advanced runners may jog these rest periods, but you can walk instead before the next sprint. Interval training helps prepare your body to perform at your maximum capabilities; it also teaches your muscles how to fire quickly.
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