Training for a 5k race as a family
Training Schedule • Week 1 : Walk 3 days* for 15-20 minutes at a time. • Week 2 : Walk 3 days* for 20 minutes at a time. Start to incorporate some jogging for 2-3 minutes at a time, then walk for a minute. • Week 3 : Walk/run for 3 days* for 30 minutes at a time. Jog/run for longer intervals. • Week 4 through the week before your race : Walk/run for 3 days* for 30 minutes at a time. Jog/run for longer intervals and try to spend more time running than walking. • Week 8 : It’s race week! Take a break the two days prior to the race. If you need to stretch your legs, enjoy a short walk or slow, short jog. *not consecutive
Begin training at least 6 to 8 weeks prior to your race. Equipment needed: • Properly fitted, supportive running shoes. For both kids and adults, buy running shoes a half to full size larger than what you typically wear as running shoes should have a thumb’s width space between the end of the toe and the shoe. • Water bottle to carry or camel pack to wear , or set out water bottles around your course. Make sure to hydrate before and after runs, too. Burke’s favorite metro running trails: • OKC: Scissortail Park, varied trails from .3 to 1 mile in length • OKC: Lake Hefner, 9.2 miles around • Edmond: Mitch Park, 2.8 mile main trail or 1.8 mile inner trail • South OKC: Earlywine Park, about 2 miles
COURTESY OF THE REDBUD CLASSIC
Drop-in Drawing* January 10 & February 14 • 2:00 p.m. – 3:00 p.m. Explore your creative side, practice different skills and be inspired by the artwork in the Museum. Borrow drawing materials from the Museum or bring your own! Kid's Take Over The Cowboy: Black History in the West* February 6 • 10:00 a.m. – Noon Celebrate Black history and culture in the American West. Learn about Bill Pickett, try your hand at roping, talk to a Buffalo Soldier and enjoy storytime at 10:30 a.m. and 11:30 a.m. Oklahoma Heritage Concert - Women in the West February 19 • 8:00 a.m. – 5:00 p.m. This virtual program by Rodeo Opry teaches Oklahoma history through music and culture with an emphasis on Women in the West. Virtual event available from February 19 – March 5. Register online. Kids Take Over the Cowboy: Spiro Scratch Art: Decorations for Another World* March 6 • 10:00 am - Noon Using Spiro iconography as inspiration, scratch your own designs into a variety of objects. Enjoy storytime at 10:30 a.m. and 11:30 a.m. *Free to Museum members or with Museum admission.
Kids & Family at The Cowboy
@ncwhm @nationalcowboymuseum
1700 Northeast 63rd Street Oklahoma City, OK 73111 nationalcowboymuseum.org/kids
METROFAMILYMAGAZINE.COM / JAN-FEB 2021 49
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