Tips for Bethany's Team in the Ugly Sweater 5K December 16

A team of runners, including Bethany's pastors, will be running in Chicago's Ugly Sweater 5K Saturday,<December 16th at 8 AM. Join us by registering here:  

Join us at Bethany United Church of Christ for a light jog and some stretching/strengthening tips!

November 18 at 9 AM
December 2 at 9 AM

Depending on your fitness level, you may need more or less training.  Here is a general guideline.  Please let me know of you have any questions.

Healthy beginners (first race) should start approximately 6-8 weeks before the event.  Plan to exercises 3-4 times a week.  At least 2-3 days should be running and 2 days of strength training.  Stretching should be daily or every other day with special attention to calf, quadricep, hamstring, gluts and tensor facia latae.

Week 1:  The target distance during training sessions is 1.5 - 2 miles.  If you are tired, slow down to a walk.  Start jogging again when you feel ready.

Week 2:  The target distance during training sessions is 1.75 - 2.25 miles.

Week 3:  The target distance during training sessions is 2.0 – 2. 5 miles

Week 4: The target distance during training sessions is 2.25-2.75 miles

Week 5: The target distance during training sessions is 2.5 miles – 3.0 miles

Week 6:  The target distance during training sessions is 2.75 miles – 3.25 miles (you only need to do 3.1 miles at the race)