Healthy Living

Let’s Get Midwest City Moving 5K Training Plan

2017 Let's Get Midwest City Moving Starting Line
Starting on September 2nd, the FREE Family Walk-Run Let’s Get Midwest City 5K will be 6 weeks away. Don’t know how to start training for a 5K? This easy 6-week guide will help you prepare to walk or run a 5K! 

Sign up for the race here!

In general, aim to run or walk for 20-30 minutes a day at least 3 days a week. This will help you get your recommended amounts of physical activity and help keep you moving!  Don’t forget to drink water and stretch before, during, and after you do physical activity!


Week 1: Start small, try to switch between walking and running every few minutes. If you do not feel up for running, try varying your walking pace. Remember, speed doesn’t matter, just by getting active you are moving in the right direction!


Week 2: On week 2, feel free to bump up the pace and distance if you are comfortable. Continue to walk, but try to increase your running time to 2-3 minutes. Don’t worry if you aren’t able to run, just increase your walking pace every 2-3 minutes instead!


Week 3: During week 3, try and spend as much time running or speed walking as you do walking at a normal walking pace. If you feel up to it, try to increase the amount of time you spend on your walk-run or the distance you are going. You do not want to over exert yourself, but feel free to push yourself a little bit more as your strength increases.


Week 4: By week 4, you will want to try and speed walk or run more than you walk at a normal pace. Try to increase your distance if you can. Remember a 5K is 3.1 miles. You don’t want to find yourself overly tired on the day of the Walk-Run.


Week 5: Continue to run or speed walk more than you walk at a normal pace. Try to run or speed walk more than the previous week. Remember, by this point Let’s Get Midwest City Moving is only a few weeks away! No matter if you walk the whole course or run like a speed demon just by participating you are accomplishing something great!


Week 6: Congratulations! By this point you have made it to the last week of the training program. The Free Family Walk-Run Let’s Get Midwest City 5K is just days away! Try to run or speed walk for 20-30 minutes without walking at a normal pace. It is ok to stop and walk at a normal pace if you need too.  Taking breaks are important you do not overexert yourself.


Are you having trouble getting motivated? Take your family or dog with you invite a friend to join you. Turn active time into family time and get everyone moving!

Tips to remember:

  • Warming up is an important start to any physical activity. This helps to prevent injury. A slow walk, high knees, butt kicks, lunges, or leg raises are some of the things you can do to warm up.

  • Cooling down is important and will help bring your heart rate down to a more controlled pace. Walking slowly is a great way to cool down!

  • Stretching is also important before and after physical activity. This helps keep you limber and wards off injuries.

  • Drink plenty of water before, during, and after you do any physical activity. Water will help replenish all the fluids you lost from sweating.



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