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Training plan: Weeks 1 & 2
If you've never completed a five-kilometre run, let alone competed in a race, the idea may seem quite daunting. However, if you train properly and build up gradually, anyone can complete this distance. And you may even surprise yourself and do it in a competitive time.
Before starting your training, you need a good pair of running shoes. Don't assume that spending a lot of money means you are getting a high-quality pair of shoes. For £50 you can buy a good pair of trainers. However, in making your decision you should look for something that fits. Once you buy your shoes, walk around in them for a day before you start to run in them. This way, you can anticipate how they will feel when you run and can protect your feet against any potential blisters with strategically placed plasters.
During the first few weeks of training, your focus is on developing your fitness level to a point where you can comfortably run a third of the distance, i.e. one mile or 1.6 km, without stopping. It is important that you train no more than five days a week, giving yourself at least two rest days to allow your body to recuperate. You will be happy to know that, despite popular belief, more exercise isn't necessarily better. You will always get more out of your training if you give your body a chance to recover.
Nutrition is important in your race preparation. Try to follow a balanced diet, including five portions of fruit and vegetables a day, eight glasses of water a day and small meals eaten frequently. You should also eat energy boosting foods to ensure you have enough accessible energy for your run.
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