Need some motivation to reach your fitness goals? How about joining us for our annual Firecracker 5K Run/Walk on Friday, July 4?
Now is the perfect time to begin a training plan so you can be ready to participate as either a runner or walker at the event. Not only is the 5K a fun community event, but having a goal to work toward may help you stay motivated to exercise, and a 5K race is an attainable goal for any runner (or walker) since it’s just 3.1 miles.
According to May Clinic, a 7-week training schedule is perfect to prepare for a 5K; theirs can be found here.
“This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.
If you plan to run, “most coaches agree that you need to run three or four days a week. During one of those weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running,” according to Runners World. “Most of your running during the week should be at a comfortable pace. This is especially true for runners who simply want to finish the race. But since adding some faster training to your schedule is the best way to improve your speed and endurance, even novices should consider doing some quicker running.”
Other general tips for a successful 5K include don’t begin the race at a pace that’s too fast — start at a comfortable pace and try to run each mile just a little bit faster; don’t eat too much on race morning — something like a banana and a glass of skim milk is perfect; make sure to warm up and cool down properly — mix walking and jogging. You can sign up for the Firecracker 5K at warrenvilleparks.org or signmeup.com. Hope to see everyone on July 4!
By Kama Nevious, FitnessNOW Supervisor