Leaders’ Guide
APPENDIX E, Continued
Preparing For Your First 5K Race
By David Csillan, MS, ATC, ATL; NATA Secondary School Committee
Courtesy of the National Athletic Trainers’ Association
1. SET SOME GOALS!
Your first race time will serve as a goal-setting baseline for future 5K races. Simply crossing the finish line is a
true accomplishment! Once you finish, ask yourself, “How do I feel, and did I achieve a personal record?” If you
can answer “Yes,” then you have won.
2. START TRAINING!
What you need: At least 8 weeks to train.
Training key: It’s more important to run a lot than to do it quickly.
Be sure to: Get your doctor’s approval before you begin your training.
YOUR GUIDE:
Week 1
Days 1-6, complete 1 1/2 miles per day. Run as much as possible and, when you cannot go any more, start
walking. Either way, finish 1 1/2 miles per day. Day 7, rest.
Weeks 2-6
Days 1-6, add 1/2 mile per day to previous workout (total of 2 miles per day in week 2, 2 1/2 miles per day in
week 3, 3 miles per day during week 4, etc.) Continue running as much as possible and, when you cannot go any
more, start walking. Day 7, rest.
Week 7
Days 1-6, complete 4 miles per day. Run as much as possible and, when you cannot go any more, start walking.
Either way, finish 4 miles per day. Day 7, rest.
Week 8
Workout Tapering Week. Days 1-2, run/walk 4 miles. Days 3-4, run/walk 3 miles. Day 5, run/walk 1 mile. Day 6, no
exercise. Your body needs to rest for tomorrow’s race. Day 7, run your best at the race!
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Women’s Sports Foundation’s GoGirlGo! Educational Program Leaders’ Guide for Preteen Girls
STRETCH AND FLEX!
Warm up 3-5 minutes before stretching.
1.
Stretch for 15-20 minutes.
2.
Hold the stretch for 8-10 seconds. Don’t bounce!
3.
Do 3-5 sets of stretches for each muscle group
4.
Run immediately after you stretch.
5.
Always stretch after your run.
EAT, DRINK, AND BE HEALTHY!
When training, be sure to eat from the four major food groups: meat, breads, fruits and veggies. Your meals
should be made up of mostly fruits and veggies with some protein and a little fat.
HYDRATE! HYDRATE! HYDRATE!
Always drink 16 oz (2 cups) of fluid two hours prior to the start of the race or workout and drink 5-10 oz of fluid
every 15-20 minutes while running. Following the workout or race, for each pound lost, a runner should consume
at least 20 oz of fluid. Some stuff to avoid before and during a race: fruit juice, milk, carbonated and caffeinated
drinks, fried, greasy or spicy foods along with some vegetables that may upset your stomach.
WHAT TO WEAR!
Be comfortable! Dress in loose-fitting clothes when it’s warm and in layers when it’s cold. Your running shoes
should be the most comfortable thing on your body. If it’s your first time buying a pair, go to a running store
where the staff can tell you the type of shoe that would best fit your foot and body type.
Now, you should have all you need to rock that first 5K race. Train hard, eat and drink well, dress the part and run
that race! It’s all about finishing. Remember, when you cross that line, it doesn’t matter what place you come in…
you still win!
Women’s Sports Foundation’s GoGirlGo! Educational Program Leaders’ Guide for Preteen Girls
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