Common Questions & Answers
The 5K Pacer program will help you to safely and gradually improve your pace. The program is based on alternating Run / Run Faster / Walk intervals and you can repeat it as many times as you want to keep improving your pace and to keep your runs interesting.
Run / Faster Run
A Run instruction given by the audio coach means to run at your normal, easy pace. A Run Faster instruction means to run just slightly faster. For example - if you are running at 6:30 minute/km pace, this means to pick up the pace just a little bit to 6:20, but not faster than that. Do NOT go as fast as you can in these segments, only run just a little bit faster than normal. With time, your pace will improve and the "faster" pace will become your regular pace.
3 Days A Week is best
We strongly recommend that you stick to 3 days a week, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
What are the health requirements?
3 Days A Week is best
We strongly recommend that you stick to 3 days a week, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
What are the health requirements?
This program is built for runners who can already run 30 minutes 2-3 times a week. As with any exercise program, please consult a doctor before beginning. Safety first!
What do I need to start?
You will need a pair of sport's shoes and comfortable clothing. You don't need to go out and spend a fortune - you are not running a marathon (yet). If you want to spoil yourself with new gear after a week or two to celebrate the beginning of your new life, then by all means, go for it :-)
You will need a pair of sport's shoes and comfortable clothing. You don't need to go out and spend a fortune - you are not running a marathon (yet). If you want to spoil yourself with new gear after a week or two to celebrate the beginning of your new life, then by all means, go for it :-)
What is the best way to do a warm up before running?
In order to properly warm-up for your exercise, do a brief non-stop walk. Set your own pace, slower the first few times and a little bit faster later on. You should feel energetic after a good warm up - but not out of breath.
In order to properly warm-up for your exercise, do a brief non-stop walk. Set your own pace, slower the first few times and a little bit faster later on. You should feel energetic after a good warm up - but not out of breath.
What is the best way to do a cool-down after running?
For a proper cool-down do a brief walk followed by a stretch. The walk helps you catch your breath, and stretching helps reduce muscle soreness. There are many stretching guides on YouTube. Here is our favorite stretching after running
For a proper cool-down do a brief walk followed by a stretch. The walk helps you catch your breath, and stretching helps reduce muscle soreness. There are many stretching guides on YouTube. Here is our favorite stretching after running
Can I repeat days/weeks?
Yes, you can! if you feel the pace is too fast for you, feel free to repeat exercises until you are comfortable.
Can I skip the first week or two?
The program was created that way so you can improve your running pace and maintain your fitness level. you can sometimes skip workouts but it is better to follow the plan.
Can I skip the first week or two?
The program was created that way so you can improve your running pace and maintain your fitness level. you can sometimes skip workouts but it is better to follow the plan.
What is a good running pace?
Run at a pace that is comfortable for you. This is not a race, so don't go too fast. You should be able to say brief sentences or even have a short conversation while running. If you are breathing too hard to speak, then you are probably going too fast.
Treadmill or outdoor running?
Run at a pace that is comfortable for you. This is not a race, so don't go too fast. You should be able to say brief sentences or even have a short conversation while running. If you are breathing too hard to speak, then you are probably going too fast.
Treadmill or outdoor running?
Whichever you prefer! Some love the outdoors and others prefer the treadmill at the gym. Choose your favorite or even mix between the two.
I'm sore after running. What do I do?
Ensure that you stretch properly and get enough rest. Muscle soreness is normal, injury pain is not. If you have any doubts, please consult a doctor.
Ensure that you stretch properly and get enough rest. Muscle soreness is normal, injury pain is not. If you have any doubts, please consult a doctor.
I had a really bad run. Will it get better?
Don't worry, an occasional bad day is perfectly normal, it happens to everyone. Even Michael Jordan had them, so you are in good company! And there's even an upside - usually, they come right before a great breakthrough. So rest a day or two, and keep going!
Can I run every day?
We strongly recommend that you stick to 3 days a week, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
I am already in shape, and have been running for a while, do I need to start on w1d1?
In this case, you certainly don't need to start at W1D1. The best way is to make your own assessment about where to start, and then take it 3 days back in the program. If the first run goes easy, move up, and so on. This way in the worst case you will have a few easy training session and then continue. The opposite would be overtraining which can easily cause injuries that last for a while.
Don't worry, an occasional bad day is perfectly normal, it happens to everyone. Even Michael Jordan had them, so you are in good company! And there's even an upside - usually, they come right before a great breakthrough. So rest a day or two, and keep going!
Can I run every day?
We strongly recommend that you stick to 3 days a week, with a rest day between workout days. The rest days are just as important as the running days. Anytime you exercise you cause muscle strain which then needs time to heal in order to build and get stronger. Without proper rest, your muscles will actually get weaker as will your tendons, and reaching your goal will actually become harder.
I am already in shape, and have been running for a while, do I need to start on w1d1?
In this case, you certainly don't need to start at W1D1. The best way is to make your own assessment about where to start, and then take it 3 days back in the program. If the first run goes easy, move up, and so on. This way in the worst case you will have a few easy training session and then continue. The opposite would be overtraining which can easily cause injuries that last for a while.
Where can I get more advice or talk to other runners?
Join our community on Facebook. We try to answer most of the questions the users have, and the community itself is also supportive and helpful.
Join our community on Facebook. We try to answer most of the questions the users have, and the community itself is also supportive and helpful.
Combining workouts
If you are combining running with strength training exercises (pushups, situps, etc), we recommend to do both the running and the strength training on the same day and stick to 3 days a week. We provide some suggested combined workout routines in the 'Training Plans' menu.
If you are combining running with strength training exercises (pushups, situps, etc), we recommend to do both the running and the strength training on the same day and stick to 3 days a week. We provide some suggested combined workout routines in the 'Training Plans' menu.