The first thing you should do is congratulate yourself on taking the plunge and trying to tackle your first 5K or simply using this program to get back in shape.

Fourteen weeks is a long time to stay consistent and motivated during a training program.

After this week, you should be able to complete 40 minutes of walk/run, which will get you close to or over the distance of a 5K race. (3.1 miles).

Remember that you are not required to run the whole distance and you should utilize the walk/run combo if needed.

After you finish, be sure to celebrate and reflect on the journey and how far you have come.

It’s OK to give yourself a mental and physical break for a few days, but many people are even more inspired to continue on after completing their first race.

I hope you have found these tips and suggestions helpful over the course of the program and wish you luck on the next part of your journey.

Interested in joining one of our running programs?

All five of Dick Pond Athletics suburban locations host several runs and Walk2Run programs throughout the week. This is a great opportunity to continue on with a run group or repeat the Walk2Run program until you feel ready to continue. These groups are full of encouragement and have participants of all paces and fitness.

Visit www.dickpond athletics.com to find more information about the running program nearest you.