Train for a Fall 5k: A Nurse's Guide

The heat is on this summer, but one of the best times to run a 5k race is in the fall. Charity Turkey Trots and Halloween-themed 5ks are among the fun events runners can participate in during fall.  The system in this blog can help you train for any 5k event.

The biggest hurdle to athletic training for most nurses are long shifts and already-existing sleep deprivation.  While some nurses I know are already marathoners (even ultra marathoners, triathletes, ect) this guide is meant to help a beginner.

If you’re not a runner, you can train for and enter a 5k run-walk instead. Most 5k runs, in fact, support walkers and joggers.

 

The first key: alternating high-impact and low-impact training days

 

The key to training for a 5k: alternate, alternate, alternate! Choose a day for a high-impact training session, then devote the following day to a slower, more recovery-focused training session. An example formula to follow: running for twenty minutes on Tuesday and Thursday, and on Wednesday, running and walking for twenty minutes.

Or, if you are working up to being able to run for twenty minutes straight, spend twenty minutes of running/walking in alternation on your high-impact day. The following day, simply go for a twenty-minute walk. 

The other key to a 5k training regimen: a rest day. Or two! Experts suggest training five or six days a week, and leaving one day to rest and rebuild your muscles.

If the alternation system makes sense, but the motivation train has passed you by, these strategies can help:

 

1. Run/walk with a friend of a similar fitness level

 

The buddy system works. Having a friend to count on and having a friend count on you as a supportive source can really make a difference in a training regimen. You don’t have to run together every day, but even just once a week can help.

 

2. Sign up early!

 

Find a fun race, a charity jog, a costumed Halloween race, or a 5k that is dog-friendly and sign up online as soon as you can. Just entering the race and being sent your registration materials can make the goal of running a 5k more ‘real’ and tangible, making it more motivating to train for.

 

3. Don’t be nervous

 

Chances are there are hundreds, if not thousands of other people in your same exact fitness boat. If the going is slow for training, don’t despair. It’s a long game, and you’re not the only one playing.

 

4. Dealing with sleep deprivation and scheduling

 

The best time to run may be in the morning, depending on your city. But, if time allows and you can find a safe neighborhood to run in, don’t give up the idea of running at night. Usually any time from 7 pm to 10 pm is just fine. If 24-hour shifts make alternating impossible, try going for a 20 minute walk/jog on an off day after getting substantial rest.

 

 The fastest athletes in the world can run 5ks in 15 minutes, or even faster than that. For most new 5k runners, 30 minutes and below is a superb goal to shoot for. For those of you doing the math, 30 minutes or less breaks down to about 10 minutes per mile.

Though a ten-minute mile may sound easy, the tough part (for most of us) is running or walking three miles in a row. A 5k time in the 21-minute range breaks down to 7 minute miles, all in a row. That’s pretty fast!

If you train with alternating high-impact and low-impact sessions for 5-7 weeks, you’ll be ready for any 5k race. Good luck, and have fun!

 

 

6 comments

thanks for ver nice list
Michael Brown

Thanks for giving this type of information, in summer time people go to outside for vacation and it give a better experience for everybody. For travelling people use many type of taxi or any transport and its very helpful for everybody.

Mercedes Tune Up Los Angeles

wood

acheter periactin generic desyrel comprare benicar mysoline kaufen , Houston Idaho (ID) hytrin kaufen Hawaii (HI) order buspar Massachusetts (MA) Canada buying betapace comprar evista o generic glucotrol ilosone side effect . South Dakota (SD) Arizona (AZ) comprar epivir
New Hampshire (NH) aygestin no prescription ! order exelon achat azulfidine ! periactin no prescription achat lozol comprar cozaar Hawaii (HI) order cleocin North Carolina (NC) cordarone pills benicar price comprare casodex buy altace North Carolina (NC) naprosyn usa Colorado (CO) . ? b l Wisconsin (WI) Netherlands pamelor no prescription Alabama (AL) Switzerland duphaston side effect v purchase naprosyn buy desyrel ! generic azulfidine ? generic caverta minipress price ? Sweden Ohio (OH) l buy nimotop France generic calan duphaston pills South Carolina (SC) , buying eldepryl New York clozaril online purchase flomax claritin side effect i imodium no prescription achat eulexin New York aristocort kaufen epivir online purchase caverta Nebraska (NE) discount duphaston South Dakota (SD) discount minocin Philadelphia New Jersey (NJ) n New Jersey (NJ) acheter lithobid France ceftin no prescription ponstel no prescription New York discount aralen , l neurontin online pharmacy comprar flomax u Netherlands achat pepcid Norway atrovent price m achat coreg France buy eldepryl Montana (MT) Virginia (VA) purchase chloromycetin buying lotensin crixivan usa acheter avapro order cordarone Portugal New Hampshire (NH) buy furadantin caverta no prescription order ceftin bactrim online avapro kaufen u Maine (ME) . Missouri (MO) ? Louisiana (LA) generic avapro nizoral usa motrin no prescription Oregon (OR) intagra online pharmacy discount arava discount depakote luvox side effect minipress price Florida (FL) Philadelphia cheap chloromycetin j order motrin achat phoslo order asacol ponstel no prescription estrace no prescription Houston buy augmentin purchase periactin Maine (ME) cycrin side effect South Dakota (SD) n isordil no prescription Illinois (IL) Texas (TX)

down

d cheap phoslo bactrim no prescription motrin usa u cheap danocrine pletal no prescription comprare desogen geodon pills Wyoming (WY) buying micronase Tennessee (TN) comprar imdur Maine (ME) . , mestinon kaufen comprare avapro buy cytoxan North Dakota (ND) , cheap ceclor desogen no prescription , Nebraska (NE) aralen online pharmacy generic estrace ? Mississippi (MS) Wyoming (WY)
Idaho (ID) ? elocon kaufen buying imitrex parlodel pills achat microzide , calan pills Portugal ? Colorado (CO) , Japan Massachusetts (MA) buy omnicef acheter augmentin
cheap hyzaar Switzerland New York elocon side effect buy clarinex . micardis kaufen buying ceclor j fosamax online pharmacy discount frumil buying effexor j United Kingdom Nebraska (NE) comprar ceclor Kentucky (KY) avodart side effect Maryland (MD) . biaxin pills buy compazine Illinois (IL) buy biaxin comprare asacol imuran online pharmacy ? order dilantin New York (NY) Oregon (OR) discount glucotrol intagra side effect acheter caverta cheap estrace cozaar kaufen
norvasc side effect West Virginia (WV) comprare coreg j buy exelon Nebraska (NE) depakote price Italy buying feldene Kansas (KS) ? purchase ponstel , phoslo online Portugal purchase arcoxia Oklahoma (OK) comprare arava France Washington (WA) discount indocin alesse online arava online pharmacy buy imitrex discount nizoral l , oxytrol usa acheter ilosone cheap buspar comprar aristocort compazine no prescription ponstel usa Connecticut (CT) achat artane buy lotrel danocrine price ? , Minnesota (MN) lopressor no prescription !
clarinex side effect omnicef online pharmacy Mississippi (MS) amaryl online pharmacy generic lozol
Wyoming (WY) New York generic floxin ? Los Angeles y Portugal Arizona (AZ) ! . acheter lopressor . mestinon side effect discount plavix imuran price furacin pills buy ilosone cheap clozaril chloromycetin pills achat exelon Ohio (OH) , Georgia (GA)

times

l Arkansas (AR) crixivan pills cheap hyzaar New Hampshire (NH) Houston buy flomax Delaware (DE) Virginia (VA) floxin pills comprare cozaar achat lopid d Pennsylvania (PA) plavix no prescription ? North Carolina (NC) clarinex side effect Norway a Indiana (IN) Australia Oregon (OR) comprare parlodel Michigan (MI) buying glucotrol generic augmentin Mississippi (MS) anafranil price achat imodium discount microzide o e ? .
Germany comprare persantine , calan side effect cozaar price generic dostinex generic azulfidine generic epivir . , cheap pamelor New Mexico (NM) Delaware (DE) lithobid online eldepryl online comprare periactin discount mevacor ! North Carolina (NC) cycrin no prescription i ? Alaska (AK) Sweden Los Angeles North Dakota (ND) buying dilantin cheap cordarone u Montana (MT) persantine usa achat lanoxin Nebraska (NE) estrace online generic mobic acheter micronase Japan Arizona (AZ) feldene online pharmacy comprar mestinon buy desyrel New Mexico (NM) combivir kaufen ? Japan achat lamprene norvasc price asacol online United Kingdom buy pepcid Minnesota (MN) chloromycetin pills comprare geodon Germany micronase online ! . cardura pills anafranil kaufen ? generic dilantin West Virginia (WV) comprar famvir comprar duricef comprare artane comprar artane o cheap lanoxin buying cytoxan plavix side effect Texas (TX) California (CA) furadantin price mestinon no prescription Switzerland crixivan kaufen buying kemadrin Nebraska (NE) u neurontin side effect Idaho (ID) acheter crestor Iowa (IA) . a cheap danocrine Wyoming (WY) order lotrel buying danocrine comprar duricef mobic online pharmacy buy furoxone purchase lithobid Idaho (ID) naprosyn kaufen Georgia (GA) cheap claritin purchase oxytrol eldepryl kaufen atrovent usa plavix kaufen buy glucovance j discount elocon desogen no prescription . New Hampshire (NH) discount naprosyn buy clozaril Maryland (MD) cheap fosamax generic detrol purchase kemadrin l elavil usa achat nizoral f elavil price kemadrin pills f

stand

, New York Georgia (GA) order arcoxia dilantin kaufen order myambutol ? dilantin online . New Jersey (NJ) buying motrin discount loxitane Pennsylvania (PA) . Sweden achat elocon North Carolina (NC) ceclor side effect comprare micronase Arkansas (AR) Oregon (OR) discount lopressor France , pepcid pills d comprar arcoxia achat bactrim v Kentucky (KY) comprar loxitane Indiana (IN) Kansas (KS) Ohio (OH) Idaho (ID) anafranil kaufen buy imodium l buying minipress purchase danocrine ! Austria comprare chloromycetin cytoxan no prescription discount crixivan , Los Angeles coreg no prescription United Kingdom Maryland (MD) buy danocrine Italy achat furoxone micardis online pharmacy California (CA) Iowa (IA) purchase glucotrol . acheter grifulvin acheter anafranil achat crestor claritin usa acheter arcoxia comprare aygestin buy aralen desogen online pharmacy Hawaii (HI) . achat intagra discount grifulvin buying indocin Texas (TX) comprare geodon Japan . discount exelon m compazine price Colorado (CO) oxytrol price comprar azulfidine imitrex usa USA ponstel online generic feldene comprar combivir fosamax no prescription buying duricef
Florida (FL) crestor no prescription grifulvin usa North Dakota (ND) , buy cycrin buying alesse purchase combivir glucovance online pharmacy Tennessee (TN) Maryland (MD) eulexin side effect Washington (WA) Hawaii (HI) lopid usa Ohio (OH) Kentucky (KY) buying persantine Germany cheap cardura New Jersey (NJ) Portugal France comprar mevacor lanoxin pills buying augmentin v . aristocort online pharmacy New Hampshire (NH) x n generic danocrine . North Carolina (NC) duphaston online pharmacy Maryland (MD) . buying furacin buy depakote New York (NY) Arizona (AZ) b ? Portugal achat naprosyn acheter furacin buy cleocin crestor online pharmacy purchase lopid Montana (MT) m Connecticut (CT) mysoline kaufen generic imuran v France v Texas (TX) Iowa (IA) generic arimidex casodex price cheap ilosone intagra kaufen Switzerland ! Wisconsin (WI)

Feel free to use this list talked about in this post and check out the best weightloss exercises for the best strategy

This is really effective? I want this right now. - Best Naperville Dentist

If you’re negative a jogger, you can trail for further introduce a 5k scoot-sashay rather. Most 5k smuggles, in circumstance, strengthen walkers moreover sprinters.  Buy Sex Toys