Train to build up your endurance to run or walk a 5k race.
Planning for a 5k run/walk is something anyone can do if they put their mind do it. It is crucial to incorporate cardiovascular exercise into your daily workout regimen at least 5-6 days per week to build up enough endurance for a 5k. A 5k is equal to 3.1 miles.
Instructions
1. Start off by walking 1-3 miles everyday, 5-6 days per week. If you are a beginner, this is will help you get used to walking longer distances to build up endurance for the 5k walk.
2. Incorporate jogging within your walking for as long as you can. If you can only jog for 10 seconds, do that, and then walk again. Keep trying to push yourself to increase your jogging time. The more you incorporate jogging, the more you will build up your endurance and lengthen the time you jog. Build up jogging time until you are able to consistently jog rather than walk.
3. Introduce running into your walking and jogging workouts. Once you move past walking into jogging, you can do the same thing from slowly jogging to running. Try to run mile intervals (running one mile at a time with rest in between) until you are able to complete all 3 miles without stopping.
4. GIve yourself at least 5 weeks to train for a 5k, regardless of walking, jogging, or running the final race. This way your body will have enough time to adjust to the stresses of a 3 mile race and you will reduce your likelihood of injury.
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