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YOUR FIRST 5K RACEBy Rick Morris
Your first 5K race will be exciting and perhaps be the cause of some anxiety. Here are some tips to make preparing for your first 5K race a fun and exciting experience This 6-week training plan will easily get you ready for your first 5K race.Choosing a raceFor your first race, I would suggest a 5K. 5K stands for 5 kilometers which equals 3.1 miles. A 5K is a good choice for a first race because of its relatively short distance and because it is the most common race distance. You should have no trouble finding a 5K race in your area at most times of the year.You can race at any time of the year, but for your first one you may want to consider a race in the spring or fall, when the temperatures are mild. Hot or cold weather will make things just a little more difficult. Try to pick a large race for your first one. A larger field will provide a "party atmosphere" that will help motivate and encourage you. A large field will also make new runners less self conscious about where they finish. The large field will provide plenty of runners in the front, middle and back of the pack.6 Week training program for your first 5KThis is a 6-week program that designed to prepare you for your first race with minimal training. This program will allow you comfortably finish a 5K. It is not intended to run a fast 5K or to improve your speed. You should be able to run comfortably for 2 miles before starting this program. If you have not run before, complete the 8-week beginners program before starting this program.This program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.The WorkoutsAll workouts in this plan are easy runs. Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running to hard. If you can sing, you are running to easily. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.
Week 1
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Week 6
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