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The Best Training Plans for Your First 5K

Running Days

This schedule calls for you to run 3-4 days a week on Tuesday, Thursday, Saturday and Sunday. Each week, you'll increase your run distance by a quarter mile ( a lap on most outdoor tracks). If you usually run on roads and you're not sure how far you run, you can figure out the mileage by using a website or running app such as Strava, MapMyRun or Runkeeper.

You may be wondering how fast you should run. There isn't a target pace you have to hit (save the speedwork for subsequent 5Ks!) and as a beginner runner, you should focus on running at a comfortable, conversational pace. Conversational pace means that you should be able to speak in complete sentences while running.

If you find yourself getting out of breath, slow your pace or take a walk break. If you're running on a treadmill, start your pace at 4.0 m.p.h. and make slight increases until you feel like you've reached your comfortable pace.

When your schedule calls for a run, you should always start with a five to 10-minute warm-up of walking or easy jogging. A warm-up will get your body ready for running by raising your body temperature and increasing blood flow to your muscles. It may also help reduce muscle soreness and your risk of injury. After you're warmed-up, run at your comfortable pace for the designated mileage. Make sure you end each run with a five-minute cool-down walk and these important post-run stretches.

Ocala's fun night run. Register now online at Cost: $30 now - August 23 at 11:59 p.m. Online registration closes August 24 at 9 a.m. Race Day Registration is $35 (starts at 6:30 p.m.). Dry fit t-shirts & Swag bags (with neon accessories) Guaranteed to the first 300 registrations.Snacks and refreshments available. ring cash for food trucks and additional swag. Packet pick-up available Friday, August 24, 8 a.m. - 7 p.m. Ocala Police Department Community Room, 402 S. Pine Ave. Ocala, FL 34471.

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