How Many Miles Is 5k And 10k – Running Coach Tips & Tricks

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5k is not a very big thing when we go for sightseeing or for shopping but today I am going to tell you all the information about 5k and 10k related to running and general workouts. Starting with 5k or 10k seems like a good idea. Going for a 5k or 10k will add a new challenge to your daily activity. 5k is 3.1 miles and 10k is 6.21 miles. Do not be daunted by the distance I will tell you certain tips and training steps with which you can start your training easily.

how many miles is 5k and 10k

So Hi guys…Ready for a new journey?? Today we will learn distance lessons.  First of all we will talk about 5k and then after completing the 5k we will move ahead on 10k. We have seen how many miles is 5k. Now we will see how to coach ourselves to get ready for the same.

I will tell you the procedure to ready yourself for 5k or 3.1 miles. Initially you will feel like skipping the schedule or jumping ahead of steps out of curiosity but then later you will be frustrated. So the best way to start with it is be patient. So lets begin. Your first week would be more of walking and jogging to make your body addicted to heating up and exercise. This will not put extra burden on your muscles and slowly slowly make them comfortable with it.

Schedule for the Starting:

In the first week spare 3-4 days to rum or walk for around 20-30 minutes. In the 1st week you need not to get worried about the speed, right now you have to focus on the time of your walk or the distance you have covered. In the first week you need to be focused on increasing the time and distance covered. The speed would gradually increase as your bones will become strong and comfortable with running. You spare those days as after running you would need to time to take sufficient rest to avoid initial fatigue. 

how many miles is a 5k

After following the above strategy for initial week focus on the below schedule till you achieve your target of running 5k daily.

The given schedule for 5k is as follows:

  • Run or walk for 30 minutes on the first day of the week.
  • Walk for 30 minutes on the second day of the week.
  • Run or walk for 30 minutes on the third day of the week.
  • Walk for 30 minutes on the fourth day of the week.
  • Yuppie fifth day is the day for rest.
  • On sixth day you have to follow different schedules in different weeks. In the second week run 2k then in the third week run 4k then in the fifth week run again 2k then in the sixth week again run for 4k and in the seventh week finally run for 5k.
  • Last day of the week is again the day for rest.

Note: Only the sixth point of the schedule will change according to the week rest of the schedule will remain the same for all the weeks.

Now comes 10k let us discuss the same for 10 k as well. But before that first let us know how many miles are 10 k? 10 k is exactly 6.213 miles.

how many miles is a 10k

Now i will tell you the schedule you should follow to train yourself for 10k race. We will proceed in the similar way as we did in the 5k race.

Schedule for the 10k is give below:

  • Run or walk for 40 minutes on the first day of the week.
  • Walk for 40 minutes on the second day of the week.
  • Run or walk for the 40 minutes on the third day of the week.
  • Walk for 50 minutes on the fourth day of the week.
  • Yuppie fifth day is the day for rest.
  • On sixth day you have to follow different schedules in different weeks. In the second week run 50 minutes then in the third week run 50 minutes then in the fifth week run again 60 minutes then in the sixth week run for 70 minutes then in the seventh again run for 70 minutes then in the eighth week again run for 70 minutes then in the ninth week run for 80 minutes, in the tenth week run for 80 minutes, in the eleventh week run for 90 minutes and finally twelfth week i.e. the 10 k. In this week complete your challenge.
  • Last day of the week is again the day for rest.

finish challaenge

Note: Only the sixth point of the schedule will change according to the week rest of the schedule will remain the same for all the weeks.

Now as we have done training plans for both the 5k and 10k .  I will tell you some don’ts that you should know so that you can avoid them during your training period and achieve your goal. There are many but but for your convenience i am jotting down the few here. which are most common among the beginners. Some of them are listed below:

  • Do not panic:

There would always be people who would finish there challenge before you and some would after you. But should not get panic because of those as everybody has different capacity so you are not competing with others but with yourselves.

  • Do not feel shame while walking:

It is okay to walk initially slowly slowly you can speed or start jogging. Even fast runners follow the same strategy. Even if you are running for a marathon then also it is okay if you take small walking breaks in between.

  • Don’t stop even after the challenge:

Keep walking for sometime even if you have finished particular day’s challenge to avoid any post running effects. After completing your challenge hydrate yourself and try to cool down your body.

  • You can do it attitude:

I have seen many small kids and pregnant women doing it. So you can also do it. During your training period always keep this i can do it attitude as it would help you in completing your training. Do  not let the fear haunt you, try to avoid it.

  • Try again:

Do not lose your hope initially or in between your training period you are not able to complete your challenge as there is always a try again attached with it. It is completely fine if initially you are not able to follow the above schedule you can build it slowly but do not pressurize your feet too hard for it. You can modify the above schedule according to you.

Hope you have enjoyed reading the blog. If you need any hep with the schedule or you want to share your experience with me then you can comment below. Would love to hear your experimentation with it. Happy Jogging!!!ΩΩΩΩ

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