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First Timer 5K Training Tips

  • By Mario Fraioli
  • Published Sep. 16, 2011
  • Updated Oct. 22, 2012 at 12:47 PM UTC

2. Set A Realistic Goal

It doesn’t matter how fast or slow you are to anyone but you. Set three goals per race: your big goal, your moderate goal and your minimum goal. The big goal is the time that may not possible to attain, but the one you’re aiming for. The moderate goal is a time you know will require an all-out effort to achieve, but it can be done. The minimum goal is the time that you must hit. For example, if my average pace is 8:30 on a typical training day, my 5K big goal may be 23 minutes (sub 7:30 pace), my moderate goal may be 24 minutes(sub 7:45 pace), and my minimum goal may be 25 minutes (about an 8:00 minute mile pace).

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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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