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Get race-ready: Week 6

group of three women running outside
It's the final countdown. Prepare to see your training pay off.

Race day is nearly here. Whether you're training or racing, always remember to let your body call the shots. Do what you're ready for and give yourself major credit for getting in there and going for it.

5k training program for beginners - week six 

Week #6 exercise program for 5k training

Days one and three

  • Warm up (five to 10 minutes of walking and stretching)
  • Run for two minutes, then walk for one minute (do this 10 times)
  • Cool down and stretch your calves, front and back thigh muscles, hips and rear

Day two 

  • Strength training, including you core (stomach and back)

Two days before your race

  • Active rest

Race Day (either day six or seven)

  • Warm up (five to 10 minutes of walking and stretching)
  • On race day, aim to run for five minutes and walk for one minute

Day after race

  • Active rest

Bonus tip: If you like the feeling of crossing the finish line, sign up for another race.  

This 5k training program is courtesy of Sherri McMillan, MSc. a PeaceHealth race partner, to help you prepare to cross the finish line - comfortably and safely. 

Download the entire six-week program for beginners.

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