Training for my first 5k in a year!!!🏃🏼‍♀️

It's been a journey getting back into the swing of 5K training after a break, and I know many of you might be in the same boat, wondering how to structure your workouts. My recent session, a 3.36-mile run followed by a full lift, felt both grueling and incredibly rewarding. It got me thinking about how crucial it is to have a well-rounded training schedule, even for a 5K, which sometimes gets underestimated compared to a marathon. When I started planning my comeback, I looked at various sample schedules online, but the real trick is to develop a schedule that truly fits into your life. We all have different commitments, and consistency is key. Running regularly doesn't mean you have to hit the pavement every single day; it means finding a rhythm that works for you. For me, that means making sure I get in 3-4 runs a week, alongside my strength training. And speaking of strength training, one question I always grapple with is: should I run first or lift first? For this specific workout, I opted for a run followed by a lift, which felt great. Running first can serve as a fantastic warm-up and ensure you're fresh for your mileage. However, if your lifting session is particularly intense and focuses on heavy compound movements like the box squats and back squats I included in my plan, you might consider lifting first on some days. The key is to listen to your body and see what maximizes your performance and recovery for both. My plan even included exercises like chest press, shoulder press, tricep extensions, calf raises, and ab coaster – showing how much variety you can build in! Beyond the workouts themselves, I cannot stress enough the importance of allowing enough time for rest and recovery. This isn't just about avoiding injury; it's when your muscles repair and grow stronger. Things like stretching, foam rolling, getting enough sleep, and proper nutrition are non-negotiable. I sometimes feel tempting to push through, but I’ve learned the hard way that recovery days are just as important as training days. Another thing to consider is your running environment. While you can certainly run on an indoor track or a treadmill, especially during bad weather or for specific interval training, I've found it's super beneficial to be sure to run outdoors as race day approaches. This helps you get accustomed to varying terrains, weather conditions, and the mental aspect of outdoor running. My recent run around a lake, as seen in my selfie, really helped me connect with the outdoors and visualize race day. Creating your own personalized workout plan, like my 9/9/25 schedule, is empowering. It makes you feel in control of your progress and helps you track your improvements, whether it's your pace (like my 12:27/mi!) or how long you can sustain a comfortable effort. Remember, every step, every lift, and every recovery day brings you closer to that finish line. You've got this!