‘Tis the Season to Run a Holiday 5-K

Run a holiday 5-K to shed stress and stoke good cheer.

By Jeff Galloway, First Posted on Runner’s World, November 12, 2012

The holidays can be a time of stress and high expectations. Fortunately, it’s also a great time for 5-Ks, with Turkey Trots and Jingle Bell Jogs held nearly every weekend. Training for and running a race might seem impossible when work and family obligations are colliding, but putting an event on your to-do list can help you stay focused and motivated. Short, purposeful training runs will invigorate you, clear your mind, and renew your enthusiasm for the challenges ahead. Here’s how to time a race with your current fitness—and get safely across the finish line.

Five weeks to A 5-K
You can do it if you already run/walk twice a week for 15 to 20 minutes.
Make it happen:  Add a third long run (preferably on the weekend). Begin at a half-mile longer than your typical run length; add a half-mile each week. Insert as many walk breaks as necessary to keep from huffing and puffing. Increase weekly workouts to 20 minutes. Once there, add five to 10 seconds to your run segments; decrease or maintain the walk segments.
Three weeks to a 5-K
You can do it if you regularly run for at least 20 minutes three days a week.
Make it happen:  On the first of your two weekends before race day, run/walk for 2.5 miles; on the second weekend, run three. Run twice during the week for 20 minutes. During race week, follow the plan below.
Continue Reading about Holiday 5-K’s…

You know what else it ’tis the season for? Good health and great gifts. Sponsor your friends and family on LifeVest Health so they have more incentive to get healthy and make more money for it! 

Click here to learn more about sponsorship through LifeVest Health


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