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5K Training Tips
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.
Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule was created by Olympian Jeff Galloway. It’s tailored for beginners or anyone who wants to complete a 5K race. You don’t have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.
This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.
Under this 5K run training schedule, you’ll spend a portion of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase the amount of time running and reduce the amount of time walking. If you’re adapting the training for a 5K walk, then you always walk, even on run/walk days.
One day a week, which is Friday on this 5K schedule, is a day of rest from exercise, giving your muscles time to recover. On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week.
Message from the PNAAF 5K Chair
PNAAF/PNAA Virtual/Hybrid 5K Walk 2023
"A Year of Fitness and Wellness Challenge"
On behalf of our 2023 PNAAF/PNAA 5K Team for our 4th Virtual 5K Walk/Run, I cordially invite you to join our fundraising initiatives on our 43rd National Convention scheduled on July 16-23, 2023 hosted by PNA Central Florida.
The Annual PNAAF/PNAA 5K walk , a non-profit professional organization in an effort to raise funds that would help meet the mission of both organization to financially support our Leadership Institute, Education, Research, Scholarships, Humanitarian, Community Services and promotes nursing excellence. This is also an opportunity for the Filipino-American nurses to challenge their physical fitness.
For the last 4 years of Chairing this special event, due to uncertainty things are tough, folks are struggling, we grieve the lost of our front liners , family members, friends, and love ones, 2021 still feels drastically different. However, the challenges and uncertainty of our situation has brought forth some unity and all these changes and sacrifices made each one of us closer. Let’s give gratitude to all our front liners for risking their lives taking care of our love ones.
Every year, a day has always been dedicated to a 5K event during the National Convention and every year we ask for the support and generosity of our members, families, friends, relatives to support our 5K campaign. Our goal this year is to raise $60,000.00. Our 5K team extends our gratitude for your continued support, participation, and generosity as always. We thank you in advance for all the help you can afford and wishing you all that “ New Year, 2023 brings us tremendous joy and good luck that takes all of us to a newer heights of success.”
Thank you from my heart, Your PNAAF/PNAA 5K Walk Chair (2019-2023)
Vilma D. Ortiz. MSN, RN
2021-2023 PNAAF Treasurer
2019-2021 PNAAF Asst. Treasurer
2017-2019 PNAAF Board of Trustees
2016-2018 PNAMSEF President
2010-2012 PNASF President
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