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Free 5K Training Plan for Austin Marathon KXAN Simple Health 5K

FREE 12-week 5K training plan to get you ready for Austin Marathon KXAN Simple Health 5K

Professional triathlete and coach Paul “Barny” Matthews constructed a free 5K training plan to get you ready for the 2020 Austin Marathon KXAN Simple Health 5K benefiting Paramount Theatre on February 16th! Whether you’re new to running or returning from a lengthy absence, download this free 12-week 5K training plan and toe the start line with confidence. Training begins Sunday, Nov. 24th, and takes you all the way to the start line. Barny is the coach of Heather Lieberg, 2019 Austin Marathon female champ (2:42:27) and 2020 Olympic Marathon Trials qualifier.

Are you running the Austin Marathon or Austin Half Marathon? Download Barny’s free marathon or half marathon training plan today!

Train for your 5K with a pro

Barny is a world-class triathlete, winning or placing at numerous IRONMANs and 70.3s. He broke onto the triathlon scene at the 2014 IRONMAN Asia Pacific Championship in Melbourne. The native Australian finished second in his home country with a time of 8:02:14. He ran the marathon portion of the triathlon (final portion) in 2:44:09! During the marathon, Barny averaged 6:26 min/mile after swimming 2.4 miles and cycling 112 miles! His coaching style provides athletes with a blend of training knowledge he’s learned first-hand. Barny also includes lessons he’s been taught from other world-class runners and triathletes. Barny lives in Austin, but coaches athletes around the world.

This downloadable plan is geared for runners who’ve just discovered running or are returning from a lengthy absence. You can customize this training plan yourself by adjusting the specific workouts and their days to fit your busy life.

Pro tip: when you have a rest day, take it!

Take your training to the next level and contact Matthews today for personalized coaching. Make sure you ask for his special Austin Marathon coaching rate! Follow him on Facebook, Twitter, and Instagram to see where he’s training and join him for a workout.

Enter your email to download the KXAN Simple Health 5K training plan!

Free 5K training plan for the month of November, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of December, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of January, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

Free 5K training plan for the month of February, designed by Paul "Barny" Matthews for the 2020 Austin Marathon KXAN Simple Health 5K.

KXAN Simple Health Named Title Sponsor of Austin Marathon 5K

Austin Marathon KXAN Simple Health 5K will continue to benefit Paramount Theatre

The Austin Marathon KXAN Simple Health 5K will take place on February 16, 2020.

Runners take off at the 2019 Austin Marathon 5K.

High Five Events introduces KXAN Simple Health as the title sponsor of the 2020 Austin Marathon 5K. The partnership includes amplification of the Simple Health initiative, race weekend activations, and year-round media opportunities. The Austin Marathon KXAN Simple Health 5K benefitting Paramount Theatre will take place on Sunday, Feb. 16, 2020.

“We’re proud to support the Austin Marathon through our station-wide initiative, Simple Health,” said Eric Lassberg, Vice President and General Manager of KXAN. “By highlighting all events during Austin Marathon weekend, including the Austin Marathon KXAN 5K, we hope to raise awareness for Central Texans on fun ways to be active within their community.”

Bettering Central Texans

KXAN’s Simple Health is a public service initiative focused on providing its viewers with healthy living and wellness tips across all KXAN platforms. KXAN has partnered with The American Heart Association and focuses on their four tenants; eat smart, add color, move more, be well. The Austin Marathon was recently on KXAN’s Studio 512 to discuss summer training tips as part of KXAN’s fitness focus. KXAN is the Austin, Texas, NBC affiliate. They’re committed to providing Central Texans valuable and local news coverage through its in-depth, investigative brand.

“The growth of our partnership with KXAN has been tremendous and we know the Austin Marathon KXAN 5K will benefit from that growth,” Jack Murray, co-owner of High Five Events. “Their Simple Health initiative aligns with one of our main goals: to get people moving and living healthier lives.”

Austin Marathon KXAN 5K

The Austin Marathon KXAN 5K will begin at 7:30 a.m. Runners will take off 30 minutes after the Ascension Seton Austin Marathon and Austin Half Marathon. It still benefits Paramount Theatre, Austin’s original performing arts venue since 1915. Participants will participate in the only Austin 5K that runs on historic Congress Avenue. The stroller-friendly course is perfect for the entire family. All participants receive an Under Armour participant shirt and a commemorative finisher medal. The current price, $39, will increase to $49 on Tuesday, September 10th. More than 2300 participants registered for the 2019 Austin Marathon 5K.

The Austin Marathon will celebrate its 29th year running in the capital of Texas in 2020. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. Having start and finish locations just a few blocks apart, being within walking distance of many downtown hotels and restaurants, and finishing in front of the picturesque Texas State Capitol makes the Austin Marathon the perfect running weekend destination. Registration is currently open.

9 Beginner Running Tips to Get You Ready for Austin

Get on the right track with these beginner running tips 

Every runner begins at square one. Whether you’re just starting out or returning from a long break from running, these nine beginner runner tips will get you started. Some might not need all nine, but everyone will use at least one to get them going. Remember to have fun, running should be enjoyable.

Don’t track distance

Run on the Boardwalk to track your time, a helpful beginner running tip!

Run/walk on the Boardwalk so you can track your time and be near the water.

Track time instead. Focus on time on your feet when you begin. Start off with a time that’s comfortable for you and increase that amount over time. For your first time out, try running/walking for 15 minutes and see how that feels. If you feel fine, increase it by 3-5 minutes next time! After a few weeks when you get more comfortable being on your feet you can begin tracking mileage.

Take walk breaks

When starting out, your heart rate will increase quickly. You’re asking a lot of your body when you first begin running. Your body will adjust accordingly. Taking walk breaks will allow your heart rate to come back down and catch your breath. When you’re on your first 15-minute run, alternate running and walking every 60 seconds. The next time you’re out, run for 90 seconds and walk for 60. Eventually you’ll eliminate walking altogether!

Run in a location you’ll love

Austin runners can run on the Greenbelt, trail running is a helpful beginner running tip.

If you love nature, try running/walking on the trail when you first start out.

Love nature? Go to the trails. Like a certain coffee shop? Run near the shop and reward yourself. Enjoy being near water? Check out the Boardwalk. Running at a location you love helps you have a better experience when you first start out.

Get fit for running shoes

You’re running, get running shoes! Fit matters. You want shoes that fit your feet, provide comfort, and look good. Visit our friends at Fleet Feet Austin. They’re the Official Running Store of the Austin Marathon. You can use their state-of-the-art foot scanning machine to get fitted with the shoes that’s best for you.

Start slow

Don’t start like you’ve been shot out of a cannon. Begin at an easy, comfortable pace. You don’t want to wear yourself out or elevate your heart rate too soon. Your effort shouldn’t be stressful. Starting slow allows your body to warm up and helps prevent injury.

Track your progress

Group photo of friends before running the 2019 Austin Half Marathon. Running with friends is a great beginning running tip.

Run with friends and track your progress all the way to the finish line.

As mentioned above, don’t track distance, track time. Keep a log of the amount of time you spent on your feet. Track the amount of jogging and walking and how many times you alternate. This will inform you what your next workout should be, how much you run/walk, and how much time you spend on your feet. 

Lower your expectations

If you’re just starting out, you won’t run a 5K right off the bat. Every runner, from elites to beginners, starts at square one. Make sure your expectations and goals are attainable. If you set lofty goals and don’t achieve them you can get burned out and lose interest. Start off small and work your way up!

Listen to music you love

Make a running playlist that you’ll love! Don’t have the time? Check out our #WeLiketheSoundofThat playlist on Spotify! Listening to music you love will help pass the time, act as a timer for your workout, and help distract from the task at hand. Feel free to sing out loud if needed! If using headphones, make sure the volume is low enough to hear your surroundings.

Run with a friend who is at your level

This tip is beneficial for two reasons: accountability and camaraderie. You’ll hold each other accountable, meaning you’re less likely to hit snooze for that early morning run if you know your friend is waiting for you. Additionally, you can push one another when needed, compare training progress, and congratulate one another when you do something great!

Beginning to run can be a daunting task, especially if you don’t break it down. The benefits of running are endless and these beginning runner tips will get you on the right track.  Use them to get ready for the Austin Half Marathon or Austin Marathon KXAN SimpleHealth 5K! Did you use a specific beginner running tip when you first started running? Let us know on Facebook or Twitter.