How to Finish A 5K

First and foremost, if you are new to exercising and have questions or concerns about starting an exercise program, check with your doctor.

Second - get a good pair of sneakers! Go to a running store to get the best fit. We are lucky to have Potomac River Running here in Norther Virginia. It makes a world of difference to have a good shoe. A good running bra isn't a bad idea either. Minimize the bounce!!!

And last but not least - set attainable goals, Don’t try to run 3 miles the first time or try to get out there 7 days in a row. Just work up gradually. It will take about 8 weeks to get up to speed for a 5k.

Here's a general guideline to get you going -

Warm Up/Cool Down

• Always warm up with a power walk for 5-10 minutes (no need to waste time stretching. Save that for the end. The walking will get the blood flowing and warm up those muscles)
• Always cool down with a walk for 5 minutes (that's the time to stretch the legs)

Weeks 1-2 - 20 minutes of Run (or light jog)/Walk Intervals - 3 times a week.

• You should walk for 2 minutes, run for 1 minute.

Weeks 3-4

• Increase your running interval. Walk for 90 seconds, run for 90 seconds (don’t worry about speed just yet - just finish the 90 seconds). Try this 4 times a week.

Weeks 5-6

• Increase your time and you running intervals again - Walk run for 2 mintues walk for 1. Keep this up for 30 minutes.

Weeks 7-8

• Go out for a long, steady run 3 times. Try to keep it going for 25 minutes. If you can do that - you are ready for the 5K.

If you are an experienced runner, work on improving your time. Add about 5 speed intervals to 1 or 2 of your weekly runs (sprint for 15 seconds). Then run at your regular pace on your other runs. As the sprints get easier, increase their time to 30 seconds. Do this at least 4 weeks before your race and you should see improvement. Let us know how you’re doing!