Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
On Saturday, August 11th, 2018, members of the Southern Maine community will be invited to participate and/or compete in a 10k military ruck through the trails of Pineland Farms in New Gloucester, ME to honor Cpl Mark Goyet of Westbrook, ME who died on June 28, 2011 after his unit came under attack by small arms fire in Helmand Province, Afghanistan. During this event, participants will strap weighted packs to their backs and ruck 10 (plus) kilometers over wide backcountry trails before confronting a rigorous O-Course which will challenge both mind and body. Shirts for this event are offered to the first 100 participants.
So what is a "RUCK"?
The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all your military gear, loaded for bear, over rugged terrain, infiltrating to your objective. The purpose of this event is to experience and overcome the challenges which lay before us -- much like our military service members do every day. We encourage (though do not require) race competitors to fill their packs - or rucks - with weight and endure this weight throughout the duration of this course. Do not take more than you can handle. Do not be afraid to help others as needed along the way. On this day, we will demonstrate the same Honor, Courage, and Commitment that Corporal Goyet had exemplified for us as a U.S. Marine. We do this in his honor. We do this to carry on his legacy.