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Posts Tagged ‘First Race’

If you can run for 20 minutes, you can finish a 5km race. Use this simple plan to get ready.

Three Days

This is your weekly minimum - and your maximum if you want it to be. This provides the consistency necessary to get, and stay in, running and racing shape.

The Long Run

Measure this endurance-building workout by kilometres to ensure that you’re covering the distance. The week before the race, run longer than race distance to get used to fatigue, and to give yourself a psychological boost - knowing you can finish the race can help ease jitters.

Pace

Do your midweek runs at your usual speed. Slow your pace by 30 seconds to one minute per kilometre for the long run. New runners should run one minute, then walk one minute for their entire long run each week.

Race-Day Strategy

Leave Early

Plan to get to the race venue about 45 minutes before the start. Leave your house 30 minutes earlier than you think you need to. This helps ease anxiety - you’ll have plenty of time to get your number, go to the rest room, and get to the start line.

Speak Up

At the start, tell others that this is your first race. Most will respond with stories of their first race and encourage you on yours.

Run Slowly

Do the first three kilometres at the speed of your long runs; if you run/walk, use your usual ratio. Pick up the pace a little for the final kilometre-and-a-half if you feel good. You may be able to run the race faster, but resist. A slower pace helps you finish strong, which increases the chance that you’ll race again.