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.
11th Annual Sandman Extreme Half Marathon starts in downtown Wytheville, VA, snow or shine, at the Wytheville Farmers market at 210 West Spring Street. The run descends in the first mile to a crossing of Reed Creek at 2,100 feet elevation, before beginning a 4.5 mile climb to the top of Sand Mountain at 3,100. The climb to the top is on a hard surface road, with about 4 miles on packed gravel. A 5k options will also be available. The event is a fundraiser for the Wythe County Public Schools Foundation for Excellence.
This event takes place every year on teh Saturday before Martin Luther King, Jr. Day.