How I did it: I started a training program to prepare me for my 5 km race. Each week I would add an extra minute of running to my workout time.
For example, I started week 1- walking for 2 minutes, and running for 30 seconds, alternating for a total of 20 minutes exercising. The next week I walked for 1 minute and ran 1 minute, then the 3rd week it was 1.5 minutes of running, and 1 minute of walking.
I found weeks 4,5, and 6 to be very challenging as the time running started to increase, but once I made it through that period it got easier.
After training for 10 weeks, I signed up to do a 5 km race.
The race was very challenging, as it was up and down hill. I didn't include hill training in my running program so it was exceptionally difficult on the day of the race.
I found first 3 km of the race to be manageable, but the last 2 km were very hard. I had to run up hill, and there were icy patches. My heart was working very hard, and I think that I might have used a lot of my energy very quickly at the begining of the race so I got tired for the run back up the hill.
Lessons & tips: 1. Give yourself adequate time to train for the race (I trained for 10 weeks, and still feel like I could have done a little more training for this particular race. I think that I should have done some hills during the training period);
2. Pace yourself during the race. Don't get caught up with the excitement of the race itself, just go at your regular training pace so that you don't run out of steam during the race.
3. Have FUN!
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