Running your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon? Since many of you listed running a 5K as one of your fitness goals for the 2011 , I thought it best if you trained with a plan. Physical therapist and

running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training – but be sure to rest at least one day a week. Check out the training plan.

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Beginner’s 5K Training Schedule