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Whether you are running our virtual Rise to 5K or another 5K this summer, you will need to have a race course for your race day. Here’s how:
Map out a 3.1-mile route. There are plenty of options to do this:
- Drive in your car and keep track of mileage
- Use a phone app, fitbit, smart watch, etc… Figure out one mile going up and down the road, circle in a loop, do an out and back – whatever makes you happy – then multiply that by three (and add one-tenth of a mile).
- Do laps on a high school track (generally ¼-mile per lap)
Calculate your current pace per mile to get a realistic idea of your 5k finish time. (Note, the Rise to 5k training plan goes up to 30 minutes of effort. We realize not everyone will finish a 5k in this time, however, once up to 30 minutes it is realistic you can do twice that amount of effort; keep in mind the training principles of walk for recovery as needed, run at a conversational pace and stay hydrated.)
- Use a phone app (mapmyrun), fitbit, smart watch, etc. – it does the work for you!
- Do it the good ol’-fashioned way – use a watch and time yourself on the local high school track (most tracks are ¼-mile, so four laps) or on a stretch of road you’ve already figured out is one mile.
Celebrate you success! It doesn’t matter if this is your first 5k or your 50th. Getting out there is hard work and you did it! Great job!
Other ideas, tips, and resources to keep you and your family healthy, active, and informed during the COVID-19 pandemic:
- Some meetings require Zoom, but others can be done in more unconventional ways. Walking meetings (at a safe distance) can give everyone some much needed time outside and moving.
- Lentils are a cheap ingredient that can made into many meals!
- Here are free art lessons available for any skill level. Art can be a great way to unwind and relax.
- Ok, You’ve Got This has some great survival tips for parents right now.
- A great way to get outside is to bring your book along and read under a tree.
Does your organization have local virtual events or resources that you want us to share? Feel free to reach out to us via our Facebook page, or contact us via email at firstname.lastname@example.org.