10-K RACE PREP - Click Here

5-K Training Program For Beginners:

A 5-K race is a 3.1-mile course. The 5-K is the most popular racing distance. For most beginners it is their first race distance, but experienced runners like the event also because 5-K’s are fun to run and easy to race.

Almost anyone can train to walk or walk run a 5-K race. If you have heart disease, diabetes, cancer or other chronic health conditions, consult your physician before starting this training program.

How To Get Started – Beginners Program:

Begin with walking. If you can walk for a full hour at a moderate pace, about 20 minutes per mile, you can complete a 5-K race.  Transition to a walk-jog as your legs and breathing become stronger. Here is a six-week training program to get you ready for a 5-K race:

Walk or jog at whatever pace you feel comfortable most days of the week. If you’re feeling good during the Tuesday or Thursday training, pick up the pace in the middle of the workout.

On the weekends, one day run a longer period of time, and do some cross training, like biking or swimming, the other day. Rest two days during the week.

Drink plenty of water before and after your workouts!

Spend a few minutes stretching after your workouts.
Choose stretches that target the calf and thigh muscles.

If you miss a session, simply pick up where you left off.
If you miss a week or more training you may have to back track a week to
resume working at a comfortable level.

Race Day:
Arrive early. Check in.
Drink 12 oz of water an hour before the race and allow time for a bathroom stop.

Warm up, walk at least 10 minutes prior to the start of the race.

Set your race pace. Relax and hang back, away from the front-line competitors.
Enjoy the fun and the other runners.

During the race don’t be afraid to chat with other walkers along the way.

Get your results. After the race find out your time, no matter where you finished.
You’ll want to compare it with you 5-K time from the start of your training program.

Enjoy the post-race fun!

Decide when you will participate in your next 5-K race!

Training Program by:
Cindy Miller
ACE Certified
Personal Trainer, Lifestyle Weight
Management Consultant

10-K RACE PREP

10-K Race Training Program

10-K race is a distance of 6.2 miles. Many beginners choose a 10-K as their first race distance, feeling it offers an additional challenge. The training for 5-K and 10-K racing is basically the same, involving slightly more mileage. If you are a beginner and haven’t yet raced you might want to back up and start your training with the 5-K schedule. This schedule would give you 12 weeks of preparation instead of 6 weeks.

If you have heart disease, diabetes, cancer or other chronic health conditions, consult your physician before starting this program.

The following is a six-week training program to get you ready for your first 10-K race.   You can do your long run any day of the week. Many people have more time on Saturday or Sunday and therefore long runs are scheduled on those days.

When you run long, pay attention to time, not how far you are running. One of the secrets of running farther is to run slower.

The other workout on the weekend is cross training, biking, swimming, or another sport. Two days a week are for rest.

Easy run/walk days are just that.   Go at a comfortable pace for you.

Drink plenty of water before and after your workouts!

Spend the first few minutes of your workout warming up. Simply run or walk slower than your training pace. Stretch after your workout. Choose stretches that target your calves and thigh muscles.

If you miss a session, pick up where you left off. If you miss a week you may have to backtrack a week to resume working at a comfortable level.

Race Day:
Arrive Early. Check In.

Drink 12 oz of water an hour before the race and allow time for a bathroom stop.

Warm up, walk/run about 10 minutes prior to the start of the race.

Set your race pace. Stay with the plan. Relax and hang back, away from the front-line competitors. Enjoy the fun and the other runners.

Get your results. After the race find out your time, no matter where you finished.
You’ll want to compare it with other races in the future.

Enjoy the post-race fun!