How to run your first 5K: a beginner’s training plan
Running or walking your first 5K can be intimidating, especially if you have never participated in an athletic event. Get Your Rear in Gear 5K Walk/Run races are a great place to start. These events, in states around the country, allow runners and walkers the opportunity to get in shape while increasing awareness of colon cancer, the second leading cause of cancer deaths in the United States. Most races are chip-timed so that runners have accurate results at the finish line. But the events also attract large numbers of walkers for those who prefer not to run. This spring, choose to get your rear in gear by getting involved and getting fit. Download the training plan, then use the tips below to ensure success.
Tips for success
- Get registered. Find a Get Your Rear in Gear 5K online and sign up for the race. Can’t find one in your area? Make a commitment to run your own! Get out your calendar and set a goal to run your own race in 8-10 weeks. Fundraising is an option, too. Use our fundraising tools to make it official.
- Get connected. Find friends, family, neighbors or coworkers who can support you on your journey to get fit. Form a workout group and register for the race as a team. Research shows that one of the greatest indicators of compliance with a fitness plan is social support. So, gather your friends to ensure success!
- Get fit. The 5K Training Plan is designed for both walkers and runners. If you are healthy, but new to exercise, you’ll start out walking and progress to a run. For those who are already runners, this plan will help you reach a race pace goal.
- Get to the starting line. Get Your Rear in Gear events bring thousands of participants to the starting line every year. Colon cancer survivors, family members of those affected by the disease and athletes of all levels participate. Learn about the importance of colon cancer screening, educate yourself on the signs and symptoms of the disease, and support cancer patients in your community by taking part in the excitement of race day.
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