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Although a 5k race is only 3.1 miles long, it might seem like a million miles to those who
haven’t run in years. But even if you haven’t been off the couch since the Reagan
administration, you can easily get in shape for this popular short-distance race in just
six weeks, according to one famous Southern California coach.
“You just have to remember one thing,” says Laszlo “The Mad Hungarian”
Tabori. “Don’t go fast.” Tabori, a muscular 69-year-old with a shock of white
hair, a thick goulash accent, and a trio of stopwatches usually dangling from his neck, knows
a thing or two about speed. Forty-five years ago, on May 28, 1955, in London, he became the
third man in history to run a mile in less than four minutes (3:59.0). Today, this Hungarian
emigre (he defected to the U.S. after the 1956 Melbourne Olympics, when the Russians invaded
his homeland) is one of the most respected running coaches in the country. His successes
include winners at the New York and Boston Marathons and the first two women to break a 2
hour, 40 minute marathon.
Ask Tabori about his famous students, however, and he gets impatient. He’d rather talk
about 84-year-old Vince Malizia, a 7-minute mile runner who couldn’t go for 20 yards when
he showed up on the track 10 years ago. He’d rather talk about Bill Jenkins, the obese
43-year-old stockbroker who had triple bypass surgery earlier this year and began running with
him last month. Working five days a week from several Los Angeles area tracks, Tabori says that
there’s “no bigger satisfaction” than introducing non-athletic people to an
athletic lifestyle.
Start off slow
The key to motivating beginners, says Tabori, is moderation. “My program starts off slow
for two reasons—mental and physical,” he says. “First, it keeps the intimidation
factor down. Couch potatoes are petrified of running a mile, but can handle 50 yards.
Next, lungs, heart, and muscles that haven’t done sports for years will get hurt if forced
to do too much too soon. Speed will come eventually—that’s a long-term
thing.”
Tabori’s beginner’s program doesn’t promise a record time after six weeks of
training. But it will provide the base and the confidence many need to finish a very respectable
distance: the 5k (3.1 miles).
The game plan: Three two-week sessions
Before you shed one drop of sweat, remember to do two things, says Tabori: Get the right
shoes and find a local track to run on. Tabori
recommends spending at least $60 to get a quality shoe with real shock-absorption technology,
then sizing it big enough to allow for foot expansion, which happens to everyone after a few
minutes. If you don’t have a 1/4-in to 1/2-in. gap between your big toe and the inside
front of the shoe, you’re asking for blisters.
Ideally, use the shoes on a dirt running track, found at any high school or college. Not only
is the soft dirt surface far more forgiving than bone-rattling asphalt, but a track’s
typical 400-yard distance helps provide accurate workouts and greater motivation, making it
easy to track your own progress from week to week. Short of a track, try to run in a park on
grass to minimize impact.
Weeks 1 and 2: Get used to moving
This initial phase is designed to help a non-exerciser reacquaint him- or herself with the
fluid, all-body coordination of running and prepare the joints for high-impact pounding.
Frequency: Every other day
Workout: One hour total. Walk 50 yards, jog 50 yards. Repeat this pattern, stopping to
stretch hamstrings, calves, and quadriceps muscles every 5- to 10 minutes.
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Laszlo’s Warm-Up |
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- 20 minutes easy run
- Full calisthenics
- 15 minutes of shake-up 50s: 8- to 10, medium pace, last 5- to 7, hard
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If you cannot jog 50 yards, don’t get discouraged—many can’t. Simply work up to
the distance. If you find the 50 yards easy, reduce the walking time and lengthen the jog. The
important thing is not speed or form, but working out for one solid hour to give your lungs and
muscles a chance to adapt to an essentially foreign motion. Natural form and gait, different
for everyone, will come naturally.
Most non-exercisers will feel sore after these initial workout sessions, as their muscles and
joints aren’t used to the stress. Stretching, massage, and leg elevation will help relive
the discomfort and speed recovery.
Weeks 3 and 4: Learn to go long
Frequency: Every other day.
Workout: One hour total. Run 100 yards at a comfortable jog, then walk 100 yards. Repeat for
30 minutes, stretching frequently. (Note: Older or heavier people should run on the
straightaways and walk on the turns, where more balance is required.) For the next 30 minutes,
run and walk 1.5 continuous miles, progressively eliminating all walking over the 2-week period.
By the end of Week 4, you’ll have run half the distance of a 5K.
Weeks 5 and 6: Up the cardio
Frequency: Every other day
Workout: Run 150 yards, walk 50 yards. Start at the middle of the turn and run to the
end of the straightaway. Run for 30 minutes or 2 miles (8 laps), whatever comes first. Stop and
stretch for 5 minutes. Then do it again for another 2 miles, gradually reducing the walking time
until you are running the 2 miles continuously.
By the end of week 5, try to run and walk continuously for 5K during the second half of your
workout. This gives you the confidence that you can actually go the distance on Race Day, a
week later. To stay fresh for the race, drop back to 2-mile runs during Week 6 workouts. Rest
and stretch the day before Race Day.
5K race day
Warm-up is critical for all races. Arrive at the race venue at least an
hour before the starting gun fires to handle sign-up paperwork, scope out the course, and
properly hydrate. Apply sports lubrication wherever chafing has occurred over the last month.
Then proceed with 30 minutes of warm-up similar to what you’ve done in training.
Start with a 100 yard run/walk workout (like you did during Week 3 and 4) for 15 minutes,
building to 150/50 ratio of Week 5 and 6. Factor in more stretching than usual. Finish out
the warm-up about 10 minutes before the race with a 300-yard run and a 100-yard walk. Then go
to the bathroom, stretch, jog in place to stay sweaty and warm, and move to the starting
line.
When the race begins, remember to run YOUR race. Your goal is not to beat anyone, but to finish
and feel good when it’s over, so you’ll want to do it again and make running part of
your lifestyle.
You’re off!
When the gun sounds, don’t get swept up in the crowd euphoria. In fact, deliberately start
slower than normal, throttling down your urge to keep up with the person next to you, who may be
much faster. Don’t reach full speed until after the first mile. If you get too tired
at any point, don’t stop; regain composure and breath and maintain your momentum by slowing
to a fast walk.
Finally, be sure to have family and friends waiting for you at the finish line. Moral support
is crucial for your first race. Many set personal records on the final mile of their first 5K
because of the excitement of finishing before loved ones. Also, now that these loved ones are
part of your experience, they will be more likely to provide ongoing moral support during your
future training and racing.
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