Although 5 km is a relatively short distance, this cannot be underestimated. If you are starting to run, you should spend at least 8 weeks practicing before participating in the race.
For a distance of 5 km, beginners should apply the alternating running and walking method. You can run for 2 minutes, walk for 1 minute and then repeat this cycle throughout the workout. Most running/walking programs start from 20-25 minutes each session and gradually increase the time week by week.
When the training plan is about to end, test drive or move through the actual 5 km track before the competition day. Getting used to the slopes and curves will help you avoid being surprised when entering the race.
Besides training, nutrition and hydration are also very important. Throughout the training process, drink enough water and eat balancedly. On competition days, you should avoid foods rich in fiber and fat because they can cause bloating or cramps.
To keep your body hydrated, drink about 500 ml of water a few hours before starting and from about 200-300 ml throughout the run. You can bring a small water bottle with a slide-proof handle, or use water replenishment points arranged by volunteers along the runway.
In addition, you should add other exercises such as strength training and coordination. Combine different intensities of running to improve fitness, while reducing the risk of injury due to repeating a muscle group.
