You have signed up to run in the Susan G Komen San Diego Race for the cure and if you’re planning to run it instead of walk it—it’s time to start training! If this is your first 5K, don’t worry the training is easy and painless and you reap so many health benefits from running that you might actually enjoy yourself and continue to run after the event.
We cannot stress how important it is to start training now, especially if this is your first event. The Mayo Clinic has created a wonderful seven week training guide to help you get ready to run! It’s quick and easy and includes walking!
Before every run/walk make sure you are warmed up and rea
dy to go. This means walking or light jogging for a couple of minutes to get your heart rate up then doing some light stretches. Also, make sure you are hydrating. You will sweat, especially if you run in the middle of the day in San Diego, and will need to replenish the fluids you are losing.
Below is a 6 week training plan for the more experienced runners.
You will run three days a week, cross train twice a week (biking, swimming, yoga, weight training) and take two days of rest.
Week 1 – .5 miles, .5 miles, 1 mile
Week 2 – 1.5 miles, 1.5 miles, 2 miles
Week 3 – 2 miles, 2 miles, 2.5 miles
Week 4 – 2 miles, 2.5 miles, 3 miles
Week 5 – 2.5 miles, 2.5 miles, 3 miles
Week 6 – 2.5 miles, 2 miles, RACE DAY
*You can pick any days of the week you want to be your running days, cross training days and rest days.
After each run make sure you are properly cooling down, replenishing fluids and fuel.
We can’t wait to see you out there!