Sign Up For BuzzFeed’s 4 Weeks To 5K Challenge News


After you sign up, you’ll get an email welcoming you to the
challenge and explaining how it’ll all go down, along with
your month’s worth of workouts.

From there, you will get an email every day that you have a
workout (which will be three times per week). The email will
tell you exactly what your workout is (but you can also refer
to
this calendar.

Each workout day will include a warm-up (about five minutes)
and a running workout (10 to 30 minutes). And once per week
you’ll do some planks
(about five minutes) to build core strength.

And in each email you’ll get helpful tips and motivation from
Jason
Fitzgerald, USATF-certified coach, founder of Strength Running, and the
creator of this challenge.

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4. OK, but
what is a 5K?

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A 5K is a 3.1-mile road race. They take place all over
country and they’re great for new runners because they’re
short enough to be manageable and not too intimidating, but
long enough to present a bit of a challenge. There are tons
of 5Ks to choose from, especially in the spring, and you can
probably find one near you here.

Plus, 5Ks tend to be packed with people who have entered just
to have fun and run with their friends. This means you’ll be
in great company with lots of people who just want to cross
the finish line while having a blast.

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5. But it
is a RACE. That is intimidating.

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OK, full disclosure, yes, there will be some speed demons on
the course who are legit trying to zoom through and beat
their best times. Don’t be frightened; let them blow by in
their tiny shorts and enjoy the breeze created by their wake.

AND DON’T WORRY; there truly will be tons of people on the
course running for shits and giggles. Besides, “racing” is in
the eye of the beholder; your “race” can be just to finish
the damn thing.

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7. I
literally don’t believe it’s possible for me to run 3.1 miles
without feeling extreme despair and pain.

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First of all, three miles is, with a few weeks of good
training, quite manageable. With BuzzFeed’s 4 Week to 5K
Challenge, you’ll add time to your runs gradually, with the
idea that by the end of the month, a 3.1-mile run — the last
workout of the challenge — will be totally do-able and put
you in a great position to finish an actual 5K.

Plus, you’ll also be building up your cardiovascular fitness,
stamina, and core strength, all of which will also come in
handy on race day.

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8. I still
don’t believe you. Aren’t other 5K training plans longer?

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OK, fair point. Longer programs (like Couch to 5K, which is
nine weeks long) are out there. But, in the opinion of
Fitzgerald, a nine-week plan is “overly cautious with
building mileage” and the majority of people don’t need that
much time to prepare to run 3.1 miles. Seriously!

Fitzgerald designed this challenge especially to get brand
new runners across the finish line. “Just like you only run
about 20 miles before a marathon and can still finish 26.2,
you can run for 25 to 30 minutes and still be able to finish
a 5K, even if you’re doing it in 35-40 minutes.” There you
have it!

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9. I don’t
have money to spend on all kinds of fitness accessories.

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All we really recommend for this challenge is to invest in a
pair of running sneakers that are
specially fitted to your stride; you can get fitted for
them at a running specialty store. This will make you way
more comfortable during, after, and between runs. A slightly
cheaper option would be to get fitted for the sneakers and
then buy an older model online.

Other than the new sneakers, your crusty old sweats and the
timer on your phone or digital watch will be just fine.

Once you get really into running and start spending long runs
in sweaty clothes or running in inclement weather you might
want to invest in some technical apparel that wicks moisture
and stuff, but you don’t need to worry about that now.

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