Looking to take your training to another level? A 5K race is very attainable for anyone who has spent a few months in training. Plus, competing in a race will offer you a benchmark from which you can work toward improvement.
There are numerous training programs for 5K. Try Runner’s World at http://www.runnersworld.com/subtopic/0,7123,s6-238-244-259-0,00.html. Hal Higdon has some great programs at http://www.halhigdon.com/5K%20Training/index.htm. Very easy to follow. Many of them won’t require a huge bite out of your busy schedule.
If you’ve been doing middle distance running for a while and are seeking a personal best time in a 5K, there’s a program to consider at http://running.about.com/od/5kracetrainingschedules/a/5Kadvanced.htm.
You may find training for a race is a good time to add some crosstraining. Many plans offer days for crosstraining or rest where another activity like swimming, biking or walking can be inserted.
If you’re truly feeling like an overachiever and have extra time, you can add a few weight training sessions per week into your routine. Runningplanet.com has a variety of strength training programs for runners at http://www.runningplanet.com/training/strength-training.html. Finally, look to select the right 5K event. The most complete event schedule for the state of Iowa and beyond resides at http://www.fitnesssports.com/.
Find that 5K event, train and good luck!