I'm doing the same thing, but am trying to better a time from 2 years ago when I ran this 5K race for the first time. I trained then on a 2 mile circuit that was up and down. Went around twice. So if I were you I would train to run 4 miles (on a surface similar to the race course) and you won't have a problem with 5K. Try to make one of your runs in a week a shorter distance but do intervals. By intervals I mean 3-6 times in the middle of your run, increase your speed for 30 sec (build up to 60 seconds), and then drop back to normal speed for 3 minutes (then maybe reduce to 2 or even 1 minunte). I say this because it's good basic aerobic training, but also, when you are in the race, you may have a tendency to run faster than your training pace, especially if there is a crowd and a narrow track--that is, you'll either get stuck behind trudging along or if you try to stay ahead of people way slower than you, you may end up with a crowd faster than you, and their pace will pull you along with it. This may cause you to fade too much before the finish and instead of passing the finish head high, you may feel defeated and spent. So prepare yourself by both learning to run faster, at least for 30-60 s at a time, AND by learning to control your pace and breathing. Also, practice good form always, and pay attention to flexibility (i.e., stretching). Done properly flexibility training will keep your muscles from getting progressively tighter as you prepare and less functional and prone to injury. If you have someone to give your legs and shoulders a massage or just a rub down, or up, that might also be nice... Also, if you start to feel like you wish you never started this, then take a rest! Good luck. It's a thrill to run a race and worth the effort you are putting into it, especially if it's the first time.
swall1963 saidHi guys! I am looking to improve my physical fitness and I have a goal of running a 5K in July. Does anyone know of a good training program? I need something for a beginner. I am not looking to win, just finish.