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Train for your first 5k!


For some people a 5K is simple, but for other people a 5K is a struggle, a great accomplishment, a step toward a healthier life, or the beginning of a running career.  Whatever your cause may be, knowing how to train for a 5K properly is necessary.  We invite you to explore our race calendar, select a 5K, and start training for it.

Before even stepping onto the pavement for your first run, make a plan.  Following through on a plan is necessary for success.  To begin preparation, establish a pace per mile you feel comfortable running at.  This will allow you to set a run walk schedule.  One way to train is to run a specific number of seconds then walk a little, and continue the pattern for 15 to 20 minutes.  If you are in the 12 to 15 minutes per mile range you may consider running for 40 seconds then walk for 20 seconds.  Once you start to feel comfortable, start running 50 seconds then walking 10 seconds putting you in the 9 to 12 minutes per mile range.  If you feel up for it run for 3 minutes then walk for 1 minute.  These techniques not only help you to build your stamina but will help increase your speed.  The key for this method is to actually run your hardest for the run portions then the walk is to briefly catch your breath.

 Another option to improve is set a muscle building schedule along with a running schedule.  Plan to run 3 times a week with 2 days of strength training a week, leaving 2 days left for “off” days where you will do simple stretches to maintain all your efforts.  For example the first few weeks you may run 1 mile on each of Monday, Wednesday, and Friday.  Leaving Tuesday and Saturday for simple building exercises in your core and legs.  With this schedule, Sundays and Thursdays would be your “off” days for simple stretching.  As you continue training. weeks three and four may consist of 1.5 to 2 mile runs.  Then week five builds into 2 to 3 mile runs.  Finishing week six off with 2.5 to 3 mile runs, 5k ready.  If you plan to run a 5k race for the last run of week six, you may only want to run 1.5 miles the run before the event.  If the last run of week six is a 5k race, it could begin a journey that only running will satisfy.

So, what’s your Reason 2 Run?  Take a look at our race calendar, choose a race, make a plan, and pound the pavement to a whole new life with running.  We promise you won’t regret it!

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