I want to run a 5k race!
Have you walked a 5k race, but have yet to run one? Have you been away from running for a long time, and want to get back into it without stress and injury to your body?
Establish a solid game plan!
Instead of running until your near exhaustion and out of breath and then stopping, which only gets you in the habit of quitting, start with mixing short intervals of running with walking, three to four times a week to build stamina. Make sure to warm up with a 5-minute walk, and then begin alternating 30 second of jogging with 30 seconds of walking. Try to go for 1 mile alternating this way for your first workout.
For subsequent workouts, add 30 seconds to the run portions and a half mile to your distance each week. In about a month, you’ll be up to 3 miles, jogging a majority of the time. Add to that the adrenaline of race day, and you’ll breeze through 3.1 miles!