Couch to 5k Week 13: RACE WEEK!

πŸƒβ€β™€οΈOk! Here it is: the culmination of all 12 weeks of your hard work and dedication on.πŸƒβ€β™‚οΈπŸ₯‡πŸ†

Β  Β  Β  Β  Β  **RACE WEEK!**




Unlike the past few weeks we are not going to be increasing the mileage this week. In fact, going to do a slight tapering down. What does that mean? We are only going to run 3 times this week. πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸƒβ€β™€οΈ When you typically do your first run of the week, aim for that 3 miles. When you typically do your second run of the week only do 1.5 miles. Finally, the third (long) run of the week will be the race. 🌟 In between those runs, make sure you are still stretching and maybe doing some short walks to keep things limber.


Otherwise, do not really change many other aspects of your routine. You have spent the last 3 months creating a routine and typically bad things will happen on race day if you deviate too much from that routine. Don’t look to suddenly change your diet, the amount of water you drink, or add any supplements (Gatorade, protein, etc) if you haven’t been consuming them already.

The night before the race get plenty of sleep. If you wake up and drink coffee normally before running then keep doing that. β˜• If you normally run with your tunes blasting bring them along. Really,Β  the only thing different when running in a 5k is you are wearing a bib, on a different course, surrounded by other people doing the same thing.

However, with most races cancelled as a result of COVD-19 you are most likely going to be doing a virtual race, which is even better for you and your routine!! Now instead of being nervous about where you are going, when to be there, who to check in with, or any other change to your routine, you get to do your favorite 3 mile loop, around your home or at your favorite park, by yourself. 🏞 Really, no change from your training.

Remember, the reasons WHY you are doing a 5k. Whether it’s for fun, to be physically more active, or for a great charity, you really only get a WIN for the day regardless of your time. DO NOT STRESS over your time! It’s your first race! Just dong it makes you awesome! 🌟 Doing it in the middle of a pandemic makes you even super awesome-er!!!πŸŒŸπŸ€©πŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸŒŸ


Keep checking in at our socials for posts on stretching, mindfulness, or other helpful tips as race day approaches.


Let us know how you do by tagging us with your virtual time! πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸŒŸ

Remember, starting any exercise or fitness training is taxing on the body. Before starting any activity you should consult a healthcare professional to ensure you can start the program. With that in mind if you have any questions or concerns about starting this walking program feel free to contact our Bridgewater (908.203.5200) or Chester (908.879.5700) location to schedule a free medical screening with one of our highly trained Doctors of Physical Therapy to ensure you are training onthe right foot!πŸ‘Ÿ