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• What do you already know about training/running a 5K and/or 10K?
• How many of you have ever ran a 5K or 10K?
• What are some possible safety issues one needs to be concerned about when running and planning a 5k or 10k?
PRE-ASSESSMENT
• The “K” stands for kilometer. A kilometer is 0.62 of a mile, which makes a 5K race 3.1 miles long or 16368 feet long or 5000 meters long.
• Entry level distance for road racing
• Is the most beginner friendly choice if you’re looking to break into road racing.
• 10K is 10 kilometers (10,000 meters) or 6.2 miles.
• It's double the distance of a 5K race.
• The 10K distance is popular with both beginner and experienced runners.
• On a standard outdoor track (400 meters) you would need to run 25 laps to complete a 10K. On a standard indoor track (200 meters) you would need to run 50 laps to run a 10K.
WHAT IS A 5K AND A 10K
BENEFITS OF RUNNING
• Win the battle of the bulge
• Prevent muscle and bone loss
• Fight Disease
• Maintain and improve general health
• Get confident
• Stress relief
• The famous “runners high”
• Train your mind
• Improve coordination
• Versatility
HOW CAN AND WILL YOUR CLIENT USE THIS IN THEIR FITNESS PROGRAM?
• Volume: 15-20mins to 20-30mins activity
• Intensity: moderate to vigorous
• Frequency:3-5day a week and 2 rest days
VOLUME/INTENSITY/FREQUENCY
• Find a race!!
• Pre-assessment-write a training plan.
• Choose the right shoes
• Check running form
WHERE DO YOU START
HOW TO RUN• https://www.youtube.com/watch?v=8XiwtiDTlYU
QUESTIONS?
RESOURCES• http://www.active.com/running/Articles/How-Long-Is-a-5K
• http://www.active.com/running/Articles/How-Long-Is-a 10K
• http://ririanproject.com/2007/10/22/10-benefits-of-running-and-how-to-do-it/
• http://www.brainpickings.org/index.php/2012/08/30/how-to-run-right/
•http://www.actionaid.org.uk/_content/documents/10k%20schedule.pdf
• http://www.jeffgalloway.com/training/5k.html
• http://www.active.com/running/Articles/Before-You-Run-The-Dynamic-Warm-Up.htm
