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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
Photo: Nils Nilsen

5. Start Running!

What are you waiting for? Hit the road! Photo: Nils Nilsen

Your training program should include at least one day of speed work, a day of moderate to easy running, and a day with a long run (working up to the full distance). Rest is important as you train and you have to let your body heal after each of your workouts. To keep your focus and motivation, make sure to mix it up. Don’t run the same route every time, download a new podcast or album, or try some fartleks (speed plays).

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Laura Ouimet, the Dana Point Chamber of Commerce Executive Director,  is a running and triathlon coach and also puts on the Dana Point Turkey Trot in California. To learn more about the Dana Point Turkey Trot and to sign up, visit www.turkeytrot.com.

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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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