Your First 5k

If you are thinking about training for your first 5k, first of all, congratulations! You are about to get addicted to the excitement of racing. I've found a few training plans for you to choose from. Do what works best for your body. Try to pick a race and start training at least two months out, so you can take it slow and get your body used to the work. What really matters is that you are out there trying every week and giving it your absolute best. Everyone trains and races at different paces so don't get discouraged. And remember, don't let that brain of yours tell you that you are tired when your body says otherwise. If you aren't sweating and tired after a workout, then you probably could have work a little harder.

The first program is one I'm sure everyone has heard of. The couch to 5k plan. It's a great way to get started on your first race, especially for true beginners.
http://www.coolrunning.com/engine/2/2_3/181.shtml

The second one is one that I really like because it includes other workouts besides just walking,jogging and running.  It's really important, in losing weight and getting in shape, to make sure you are working your whole body and building muscle. It's from www.running.about.com

5K Training Schedule for Beginners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1 mi run	CT or Rest	1 mi run	Rest	1.5 mi run	20-30 min run or CT
2	Rest	1.5 mi run	CT or Rest	1.5 mi run	Rest	1.75 mi run	20-30 min run or CT
3	Rest	2 mi run	CT or Rest	1.5 mi run	Rest	2 mi run	20-30 min run or CT
4	Rest	2.25 mi run	CT or Rest	1.5 mi run	Rest	2.25 mi run	25-35 min run or CT
5	Rest	2.5 mi run	CT or Rest	2 mi run	Rest	2.5 mi run	25-35 min run or CT
6	Rest	2.75 mi run	CT	2 mi run	Rest	2.75 mi run	35-40 min run or CT
7	Rest	3 mi run	CT	2 mi run	Rest	3 mi run	35-40 min run or CT
8	Rest	3 mi run	CT or Rest	2 mi run	Rest	Rest	5K Race!

CT = Cross Training.  A non-running activity to build your fitness while preventing overuse injuries, boredom and burnout.  Good options are swimming, cycling, rowing or yoga.  Keep the effort at a moderate level and aim for about 30 or more minutes. Yoga is a great way to start your day and great if you don't have a gym membership. Try and do it once a week as your CT.

I'll put more up as I come across them. If all of this is too complicated for you, make your own training plan. Make sure to include 2 or 3 rest days, your body has to have break. And make sure that you are up to a 30 min or 3 mil run about 2 weeks before the race. Run 3 miles a few times before the race, you don't want your first time running 3 miles to be during the race. Good luck!!

Tips:
1. Find a running buddy. It's a lot easier to train and race with someone. Don't just count on them though, they could have days that they drag or slow you down.  Make sure that you stick to your plan and encourage them to do the same.
2. We all have days were we don't feel like making the effort. Push through those days. Work out anyways, you will never regret working out, but you will always regret being lazy.
3.  Keep a log of what you've done. When you write it down it makes you want to fill up the pages with more workouts.
4.  Have fun. This is not a job. It's all about getting in shape and being as healthy as you can be for yourself and your family.  The races are fun, you are going to love them.