On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Run or walk easily the rest of the distance assigned for the day. Time your 1-mile run/walk with a stopwatch. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. *The Magic Mile is a training tool designed to help you find a realistic race pace. One run/walk day, walkers walk only, Runners run for 30 seconds/walk for 30 seconds. One run/walk day, walkers walk only, Runners run for 25 seconds/walk for 35 seconds. Saturday Run/walk 2 miles with Magic Mile* One run/walk day, walkers walk only, Runners run for 20 seconds/walk for 40 seconds. One run/walk day, walkers walk only, Runners run for 15 seconds/walk for 45 seconds. Runners run for 15 seconds/walk for 45 seconds. See below the Mayo Clinic 5K run: 7-week training schedule for beginners. These combinations can be adjusted slower or fast and longer or shorter to fit your personal abilities. If you’ve never tried running a 5K or if it’s been a while and you’re feeling unsure about getting started all you need is this easy-to-follow 7-week training guide to get you ready! This training guide is designed specifically to help beginners feel comfortable with running their first 5K and is built with a combination of running, walking, and resting. 'The Department of Health and Human Services also recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. If you’re not at this level yet work your way up to it before beginning the training schedule. Before beginning this 5K training guide it is suggested that you be able to work out for 30 minutes at a time. Remember you can always walk a 5K if needed and if you are a fitness beginner or have limitations remember that starting slowly is always best to avoid injury.

Search around for any local 5K races happening in your area this summer and mark your calendar! Use this training guide to map your schedule and in two months you’ll be ready! If you are in the Northwoods see Blue Raven Race Productions event page for great 5K opportunities. It will give you a well-deserved feeling of accomplishment and will provide you with the motivation you need to keep your fitness journey moving forward!Ī 5K, which is 3.1 miles, usually serves fantastic local causes and helps build a strong supportive community. Have you ever wanted to run a 5K but found the task too daunting or had no idea where to start? A 5K is a perfect race for beginner runners or fitness beginners in general.

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