On the Podcast a few weeks ago, we announced the DISDads Virtual 5K. A 5k is a 3.1 mile run/jog/walk. There will be a calendar window within which to complete a 3.1 mile run or walk (between Father’s Day and Labor Day), but you don’t need to run it at any particular pace. There are no sweepers on a virtual 5K race course. There will be an entry fee for the DISDads 5K, but completing a 5K run during the race window will earn you a special DISDads Virtual 5K medal (design in progress) and all proceeds will go to benefit a charity (voting on which charity we’ll be supporting with this race began yesterday).
WHY A 5K?
If you are in the, “I only run when I’m being chased by vicious animals” camp the idea of running a 5k may seem impossible. But that’s why a 5K is so great. First, you don’t have to run. And second, while some training will be needed, you should be able to complete most of the necessary training in about 30 minutes, three times per week. While the physical effort is one that most everyone should be able to handle, you should always check with your doctor before you begin any new exercise regimen.
WHERE SHOULD I START?
While a 5K is the shortest of the “distance” runs, it’s still a distance sane people usually cover by car. So if you’re preparing for your first 5K, you shouldn’t jump immediately to trying to run 3.1 miles. That’s a good way to get yourself injured and discouraged. Instead, you want to build up to 3.1 miles using a well-developed training plan.
I’ve put together a simple plan at the end of this post for your convenience. But there are also a lot of free couch-to-5K apps for both IOS and Android devices. You can also use the Runkeeper app (it has 5K plans in it too). In addition to a plan, Runkeeper adds a social component. A lot of DISDads are already using Runkeeper, so you can get encouragement from your fellow dads with every run. The common thread across all of the various training plans is build gradually, slowly and steadily adding distance to help avoid injury. (Not only do injuries hurt, but they can cause long delays in your training progress while you wait for them to heal). (more…)