You are not alone in your journey. You will have the strength of GPHealth behind you. Following this training plan will gently give you the confidence to prepare yourself to start AND finish your first 5K. Before you start: 1. Everyone should have a recent physical and receive medical clearance to start an exercise program. 2. Get the right running or walking shoes for your foot type and gait. It is best to get expert advice from a podiatrist, physical therapist or running-shoe specialist. 3. Please warm up properly by walking five to ten minutes at a comfortable pace, and end your workout with some light stretching.
4. Make sure you have water before, during and after your workout.
5. Understand that consistency is key in creating a new habit, so be sure to do something physically active every day. 6. It is acceptable to take one day off per week or use what is called “active rest” by doing a cross-training activity like swimming or cycling. 7. It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from exercising! 8. Pain is different from soreness. True pain should be evaluated by a medical professional. 9. The benefits of exercise are more than physical. As you continue to exercise, your outlook on many things begins to change. 10. Enjoy the solitude of a daily exercise session and the pleasant company of your training group, and most importantly, whether alone or in a group, make sure to have fun! Beginner walking program The 12-week beginner walking program will get you ready to complete 3.1 miles confidently and comfortably. A brisk walking pace is required. Strolling or dog- walking pace is not enough to count as aerobic exercise. You should be able to carry on a conversation, but you should not be able to sing. If you cannot speak at all, you are walking too fast. 5 Great Plains get up and get started
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