training program 5k run

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training program 5k obstacle race & mud run

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 10 weeks to give the best available progression.

Remember to include stretching in your sessions; dynamic before your strength session and static after every session. You can change your days around to suit your schedule.

Listen to your body – if it is telling you something is hurting, don’t be afraid to take a day or two off (or more if you need it!).

Start Running!

Sounds simple but 5k or 10k when you’re wet and muddy can take a long time, so start to build your runs up; this will help you enjoy it rather than spending it with your back to the floor in agony with cramp.

What to do: Increase your weekly distance by 10 percent each week and avoid over or under doing it.

If you’re completely new to running, start with five minutes jogging followed by five minutes walking and work on increasing this to reduce the walking.

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beginner 5k training tips

Top tips

Train with friends and help motivate each other.

Start slowly, increase the time you exercise for gradually.

A balanced diet will help you feel great.

It’s important to stay hydrated before, during and after exercise.

Wear the right clothes and shoes, make sure your feet are well supported.

Remember to warm up and cool down before and after any exercise.

Listen to your body – if it is telling you something is hurting, don’t be afraid to take a day or two off.

If you’re completely new to running, start with five minutes jogging followed by five minutes walking and work on increasing this to reduce the walking.

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beginner 5k training program

Day 1 · 1.5 Miles Easy
Run 1.5 miles at an easy pace. Focus on getting into a rhythm that feels comfortable enough to hold a conversation. If you’re huffing and puffing, you’re going too fast. By doing most of your runs at this easy pace, you’ll build strong legs and lungs without getting injured.

Day 2 · 2 Miles Easy
Today, run 2 miles at an easy pace. In these first few weeks of training, focus on blending your training into the rhythm of your daily life. Map out some safe, well-lit, traffic-free routes that you can take in a variety of weather conditions. Figure out which times of day are most convenient for you to run.

Day 3 · Rest or Cross-Train
Cross-training–-with cycling, swimming, yoga, exercise class, the elliptical trainer, or the rowing machine–-can play an important role in your overall fitness routine. It gives the muscles you use in walking and running a chance to recover while strengthening other parts of your body, boosting all-around fitness and preventing injuries. Plus, it helps prevent burnout to keep you running nonstop, injury-free. It can take a while to develop the strength and the know-how on any given machine to get a good workout. So make it a regular part of your routine from the beginning. If you wait until you’re forced to cross-train because of poor weather or injury, you might not get a good workout.

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beginner 5k training program

Day 4 · 2 Miles Easy
Run 2 miles at your easy pace today. Many people make the mistake of going out too fast and running out of energy–-or getting hurt-–before they go the distance for the day. To avoid that, try to get into the habit of starting slowly with the idea that you’ll finish feeling strong and energetic enough to go longer.

Day 5 · Rest
It may be tempting to run on rest days, but it’s best not to. Give your body a chance to recover from the miles you’ve logged, and get energized for tomorrow’s long run.

Day 6 · 3 Miles Easy
Your first long run is 3 miles today. Weekends are reserved for your longer runs. On these days you’ll focus on running farther and building the endurance you need to finish your race feeling strong. Whenever you’re pushing your body farther than it’s gone before, it’s extra important that you start at a pace that feels conservative, so that you have the energy to finish feeling good.

Day 7 · Rest or Cross-Train
Cross-train today at an easy effort or take a day of complete rest. Try different kinds of cross-training activities until you find the one that works best for you. Once you find it, stick with it. Once you become more comfortable doing it, you can boost your heart rate and get a good sweat going. Sticking with one activity also makes it easier for you to track your progress and more fairly compare one workout to the next.

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why choose xrunner

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awesome obstacles

Our obstacles are amazing, more obstacles less running obstacles
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extreme fun run

A fun run challenge for everyone no mater your ability obstacles
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best mud runs

More mud than Glastonbury, the uk's best mud run. Guarenteed muddy good fun! obstacles
Fitness Quote. Life begins at the end of your comfort zone!


the ultimate challenge

Get fit, the perfect event to motivate and inspire obstacles

what's included

xrunner fun run mud run medal


A medal for all competitors

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A high quality limited edition event t-shirt

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Over sixty obstacles in the full 10k event

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More mud than Glastonbury