A 5k run is an on average 3.2 mile at your own pace cardio exercise. For casual or non-runners, this task may kick in anxiety & lack of confidence however prepping for this obstacle physically & mentally can be extremely rewarding.
There are many 5k events throughout Chicago and the rest of the country, most being linked to a charitable cause. The best reward, however, is how you will feel once you accomplish crossing the finish line. There are a few steps to take to prepare you for your 5k events.
My first LPZ 5K 2009Β
First Step: The first step is signing up! Setting the official goal helps with motivation and self-accountability. For extra motivation & accountability have a friend join in. I participate in the Lincoln Park Zoo 5k every year with friends & love the excitement of it all.
Second Step: Now its time to build stamina! Slowly building up to a 5k distance with practice & pace setting. Four weeks is enough time to achieve this for most. Each week train for 3 days, while gradually adding further distance. You can follow my advice below!
Third Step: Building strength & lungpower! Running on an incline on a treadmill, outside going uphill & springing intervals will help you be a better competitor come race day. 5ks are mostly done outdoors where the pavement is hard and unpredictable, unlike a treadmill. So make sure you practice on different types of paths & pavements. Adding sprinting intervals will also help your lungs become stronger for distance running.
LPZ 5K 2011
Sprinting Intervals: Start at a jogging pace for .5 miles then sprint as fast as you can until max. Bring it down to a brisk walk for .5 miles then repeat 4-5 times. You can do this once a week adding to or on one of your training days.
Now you are prepared physically for your 5k run! Hopefully by now your confidence & anxiety have been improved and you are fully prepared for the event. Make sure to get a good nights rest, wake up and have a light healthy breakfast and stretch before the shoot the starting gun!
LPZ 5K 2019
I’m so happy to see how far you’ve come and the way you’re sharing all you’ve learned! ππΌπ€
LikeLiked by 1 person
β€οΈβ€οΈβ€οΈ
LikeLike