Six weeks to your first 5K race. Three essential steps.

Would you like to be in a race? Now that these events are so prevalent and community-friendly, it is possible for most of us to be successful in crossing the finish line in a local competition. With as little as 6 weeks to prepare, most of us can be ready to walk, run, or run/walk in a 3.1 mile race and finish with a smile!

Here are three essential steps to take before you start getting serious about racing:

1. Check in with your doctor and be sensible about your overall health issues. It's not that most of us could not prepare to be in a race. It's just that some of us may need more than 6 weeks to get there.

2. Get a decent pair of running shoes from a professional. There is currently a major movement to go minimalist, even barefoot. While this concept makes a lot of sense, if you are a novice to racing, go to a store where the sales person can talk about what shoe is best for YOU! If you are overweight and/or out of shape, or just new to the whole fitness trend, "tread gently". The main point here is, use a sales person and a store that knows about running/training shoes.

3. Be realistic about your goal. A great goal for a first race is "to finish". Don't set yourself up for disappointment by setting a time goal. First race, finish and feel great! Second race, start training for the Olympics.  

Here are some upcoming community 5K/10K events to consider for your first race:

August 22, on the Peninsula - The Bay Vista 5K/10K Run  
http://www.moshanproductions.com/bay_vista_5k10k_-_coyote_point

September 12 in Walnut Creek - The Walnut Festival Run
http://www.active.com/running/walnut-creek-ca/walnut-fesitval-run-2010 

September 19 the UNA Run for Peace in Berkeley
http://www.active.com/running/berkeley-ca/the-12th-annual-run-for-peace-10k-and-5k-2010

Here is your first week of novice training with a goal of finishing:

WEEK 1 of 6
Monday Rest
Tuesday Walk/Run 35 minutes total, 5 minutes warm-up, 15 minutes brisk, 15 minutes easy
Wednesday Rest
Thursday Track workout - Warm-up 1 – 2 laps, mix high knees, jumping jacks, booty burners, bicycles, and twisters, 4 laps steady, cool-down
Friday Rest
Saturday Rest or Cross train (Ask Coach Stephanie if you need suggestions)
Sunday Walk/Run 35 minutes total, 5 minutes warm-up, 15 minutes brisk, 15 minutes easy

Note: Walk, run or a combination of walking and running is fine. Always time your breaks, however. In other words, it is not OK to just walk a little, run a little. You must have a system. Ask about run/walk technique if you are interested.