Bearcat Family 5K – Tips, Tricks & Training Plans

Even if you have done some running, the run/walk method is a highly effective way of allowing beginner runners to go farther than if they tried to run straight without stopping, and in some cases, it can be faster. It also makes running longer mentally easier because it breaks it into smaller intervals.

Start with a one-minute run and a one-minute walk ratio. Try adding one minute to the run as you get fitter but keep the one-minute walk. Once you get to a five-minute run and a minute walk try reducing the walk by 30 seconds until you can run straight through without walking.

It’s also a good idea to mix up and vary your run/walk ratio depending on the length of the run. For example, for shorter runs try using a shorter walk interval, and for longer runs use a one-minute walk.

Example run/walk progression:

• 1-minute run / 1-minute walk
• 2-minute run / 1-minute walk
• 3-minute run / 1-minute walk
• 4-minute run / 1-minute walk
• 5-minute run / 1-minute walk
• 3-minute run / 30-second walk
• 4-minute run / 30-second walk
• 5-minute run / 30-second walk

Before you start the 5K plan, there are a few rules of running to know that will help you through. If you follow these, you’ll increase your likelihood of a successful, enjoyable, and injury-free training cycle.

Rule 1: Seek Repetition, Not Perfection

Keep in mind, no runner follows his/her/their training plan 100 percent. It doesn’t happen at the professional level and certainly not at the recreational level. Give yourself some leeway. You’ll be in good shape if you can get 90 to 95 percent of the training plan complete. Repeat this 90 percent to 95 percent adherence week after week, month after month, and your fitness will improve.

Rule 2: Something Is Better Than Nothing

All runners have days in which they feel flat-out tired, unmotivated, or just dislike running. The planned workout may seem like an enormous undertaking. That’s fine, and you may very well have a valid reason. When these days happen, it’s essential to do something. Anything. Even if just a fraction of what’s planned, that’s better than nothing. (This demonstrates how vital forming habits are in the process of training, even if it only amounts to lacing up your running shoes & getting in a short walk & stretch that day.)

Rule 3: Bad Days Are Part of the Process

All runners know: Some runs will just feel awful. You’ll feel like you’re not making progress. Every runner has these days, and these are the runs you are most likely to dwell on. A good rule of thumb is out of 10 runs, five will be average, three will be awful, and two will be great. As long as you are close to this ratio, it’s just part of the process.

Rule 4: When in Doubt, Take the Day Off

Unfortunately, injuries are a part of running; all runners have experienced the mistake of pushing themselves too hard and getting injured at some point in their running career. At the same time, most running injuries are preventable if you pay attention to your body’s cues. If something feels off or there is pain present, it’s far better to rest that day, let it calm down, and live to run another day. Trust your body & what it’s telling you.

1. Get the Right Shoes

Before you start, invest in a quality pair of running shoes. *Most of the athletic sneakers on the market are not designed for running and can increase your chance of injury. Check out the Runner’s World list of the best running shoes if you need a place to start. You may also want to search online for “best running shoes of 2023-2024.” (Or to find shoes at a more affordable price, search online for a list of “best running shoes 2021-2022.” Additionally, going to your local running store & having an associate assist you can also be very beneficial in finding a pair that’s best for your foot & the way you walk/run.

2. Train Your Mind

Running is uncomfortable, even when walking is involved. Even seasoned runners with years of training experience runs in which they just want to flat out quit. To help deal with this uncomfortable feeling, it helps to develop a personal mantra and mental tactics. Create a few positive, motivational statements to keep in your head on repeat. Additionally, creating a playlist that makes you feel like moving (the best songs for each of us often have the same tempo as our stride.) Or, you can also find a positive/motivational podcast or an interesting audiobook to listen to while getting in your steps/miles!

3. Ignore Your Stats

Don’t worry about your specific pace and definitely don’t compare it to others. The beautiful thing about training is as you get fitter, your running pace will naturally get faster. You don’t have to push yourself over the edge on every run to get faster. Physiological changes that make you faster still take place at easy paces.

4. Learn to Pace Yourself

You don’t have to pay attention to (or push) exact numbers, but you do want to pace yourself, which simply means making the first part of your run slower than your last part. This can take some practice—it’s common to go out too fast—so keep trying out what pace works for you. Start even slower than you think you need to and that might start you off on the right foot.

5. Cross-Train Regularly

It’s okay to sub in a cross-training day on the bike or elliptical for a running day every so often, especially if you’re feeling run down. One cross-training session per week is common for most runners & walkers who are working through training plans leading up to race day.

6. Recognize Aches vs Injuries

Soreness and pain can sometimes feel the same. Telling them apart is key for beginner runners. Soreness will peak around 36 hours after the exercise and then start to subside. (This is also referred to as “DOMS” – “Delayed Onset Muscle Soreness.” It is common to start feeling the soreness ~20-24 hours after a challenging training session. Generally, the soreness will decrease or go away with light exercise.

If you question whether you have an actual injury, give it an extra day; if it is still causing pain (it isn’t DOMS soreness) consider meeting with an athletic trainer or your PCP to discuss the injury & how to proceed.

You are also welcome to reach out to Dr. Van Buren via a Teams meeting (health consultation).

Schedule an appointment with Dr. Van Buren

7. Know It’ll Be Difficult at Times

Know that the “short of breath” feeling you get when running is normal. When it feels like you’re gasping for air, that’s an indication you’ve reached your “VO2 max,” (the maximum amount of oxygen your body can intake and consume). As you run more, the pace at which you reach VO2 max will get faster.

8. Drink Up

Be sure to stay hydrated, especially during the summer months. Aim to consume ½ your bodyweight in ounces of water every day, plus 0.1 to 0.18 ounces per pound of bodyweight per hour of exercise.  (For example, for someone who weighs 150 pounds, their goal is to drink at least 75 ounces of water PLUS an extra 15-27 ounces for each hour of exercise in a given day; if they’re exercising for 1 hour that day, a total of 90-102 ounces of water should be consumed.)

This plan is for beginner runners who want to complete their first 5K or someone who may have run a 5K in the past but has since gotten away from running. The plan calls for: three cardio days of either a run/walk or cross-training, two strength-training sessions, and two complete rest days per week. Cross-training should be something low impact, such as biking, elliptical, or swimming. (This will give your joints – especially your knees – extra time to rest/rebuild, while you’re still making cardiovascular & strength gains.)

If you miss one to three days of training, just pick up the plan as scheduled. If you miss three to seven days pick up the plan as is, but reduce the volume by 25 percent for one week, then continue as scheduled.

Along with running/walking, keep in mind there should be a full-body strength-training program included in your plan. Strength training is essential for runners, especially beginners, because it reduces the chances of injury by strengthening your muscles and connective tissues. It can also increase your running efficiency, making you a more powerful, faster runner.