5K Walk/Run:How to Prepare and Train Kristin Kipp, MS, RD, CSCS
Objectives • Identify what steps should be taken before you start your training program • Discuss some general training guidelines that should be followed • Describe how to set a realistic goal and how to overcome any obstacles • Describe ways to incorporate your plan into your daily routine and stay motivated
Where Do I Begin? • Before beginning your 5K Training program: • Obtain medical clearance if needed • Assess your current fitness level • 1 mile walk test • 1.5 mile walk/run • Walk/run for time • Get fitted for a good pair of shoes • Make sure to have comfortable clothing to wear while training in various weather conditions
Starting Your Training Program • Set goals - Think SMART!!! • S – Specific • M – Measurable • A – Attainable • R – Realistic • T – Time-line • For example: Walk three times/week on Monday, Wednesday, and Friday at noon during my lunch break for 30 minutes for the next two months
Starting Your Training Program Continued… • Develop a Training Plan - Failing to Plan is Planning to Fail!!! • Use the plan I developed • Find a plan online that fits your needs • Have a fitness professional write an individualized training program for you • Find a Place to Perform Your Workouts • Schedule Your Workouts • Develop Ways to Overcome Obstacles
Start Slowly, and Get in Shape Gradually Warm Up Before Exercise Cool Down After Exercise Train Regularly Exercise Safely Listen To Your Body/Get Adequate Rest Vary the Time and Intensity of Your Workouts Vary Your Activities Try Training With a Partner Train Your Mind Fuel For Activity Have Fun Track Your Progress Guidelines for Training
The Keys To Your Success • Motivation • Fitness professional • Friends/relatives/co-workers • Commitment • Make a plan and stick to it! • Have short and long term REALISTIC goals • Give yourself a reward for milestones • Accountability • Who and what will you be accountable to?
References • Fahey TD, Insel PM, Roth WT. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. New York, NY: McGraw-Hill Co. Inc.; 2007. • American Council on Exercise, eds. Personal Trainer Manual. San Diego, CA: American Council on Exercise; 1997.