How to Prepare for a 5K (Even If You Are NOT a Runner)

Set Your Own Goals

If your only experience running is the day each year you are forced to run a mile in gym class, you’re not alone! This certainly doesn’t mean you shouldn’t run, but it also doesn’t mean you should set out to win your first race. Maybe you just want to finish the race. Perhaps you want to run more than you walk. Whatever your goal, make sure it’s one that you can accomplish in the time you have. Most importantly, make sure it will make you proud.

Accountability is Key

You know yourself better than anyone. If you are self-motivated and can keep yourself on track, great! Make a plan and stick to it. Many of us need someone or something else to keep us accountable. Find a friend you trust and tell them your goal and your training plan. Ask them to check in with you from time to time to help you stay on track. Better yet – find a friend who will share your goal and train together! This person should be supportive and understanding. You want someone who will push you and encourage you, but not shame you.

Get Pumped

Make a playlist of songs that get you energized and excited. Make sure it’s long enough to get you through your longer runs! When you’re feeling less than motivated, play your favorite songs as you’re changing and lacing up your sneakers.

Don’t Worry, Be Appy

There are countless apps out there to help you on this journey – wherever you may be! Apps like Pacer can help track your steps and pace when you’re just starting out. Looking to step up your game and compare your times to other runners? Download Human to see routes and times of runners near you. One of the most popular apps out there, MapMyRun, can help you find the perfect route to run – narrowing by distance, scenery and even the number of hills.

Make a Plan

In fact, we’ve made one for you. Check out the 2019 DECA ICDC 5K Training Plan. This plan will meet you where you are and make sure you are #ReadyForIt when race day rolls around. 

Focus on going farther, not harder. Include no more than three runs per week and alternate run days with rest or cross-training activities (cycling, swimming, yoga, etc.) to allow your body to adapt and recover run to run. Before you know it, you will be running 30 minutes at a time with a smile on your face!

Whether you are on your school’s cross country team or you’ve never run a mile, the #DECAICDC 5K offers a fun, supportive atmosphere. With music, excitement, giveaways and more – it’s an event you don’t want to miss!

Categories: Conference Highlights, Home Page Conference News, ICDC, Previews