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5k Training for Beginners

Are you ready to challenge yourself at the next local race? Fitness Instructor, Casey Walker has given us some tips for training for a 5k. These tips are the perfect way to JumpStart your running and get 5k ready! Remember, injury prevention should always be a number one priority when training, so be sure to do the appropriate stretches and recovery moves. 

Follow Casey’s 6 Tips and let’s get moving! 

1. You will need roughly 13-weeks to get into shape for a 5K

2. Plan to have at least 2 rest days a week

3. Strength and flexibility exercises will help with training:

    -strength exercises prevents injury

    -flexibility- foam rolling

4. Do not forget your core and back exercises


    -warm-up: important to increase circulation to working muscles and heart

        -5-10min dynamic warm-up, easy pace waling w/ leg swings, hip openers, etc.

    -cool-down: important to gradually bring HR and breathing back to normal 

        -static stretching, quad, calf, hamstring, etc.

6. Add some run/walk routines to your weekly workouts:

    -run 6mins

    -walk 12mins

    -run 9mins

    -walk 15


The key is to build up to a steady run. A little bit every day will go a long way. Follow these steps and you will be ready to go come race day! For more workouts and fitness advice visit our website.