Just Ask Justin – Gold’s Gym, West Cobb

As a marathon runner, one of the questions I am most frequently asked is, “What do I do if I want to run a 5k”? “How do I get started?”

  • The first step is to simply pick a race.  Find a local race that is 2-3 months away and sign up for it. 
  • The next step is to start moving.  The average time for your first 5k will be 30-45 minutes. 
  • Starting off should be a walk/run combo.  Do 5 min walk, then 2 min jog (this should be at a comfortable speed, NO sprinting).  Repeat 2-3 times. 
  • Each week increase the run time by 20 seconds with the same amount of rest. 
  • Do this work out 3 times a week and by race day you’ll be ready to go!

Justin Tucker,

Membership Counselor, Marathon Runner, Gold’s Gym, West Cobb

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