Have you ever thought about signing up for a 5K but were too intimidated to follow through? Make this the month you sign up! Whether you commit to a 5K (3.1 miles) or half marathon (13.1 miles), be sure to plan ahead so you can properly train. 

Beginner training programs are available online, through local running associations, and even some charities. A popular program available by app is “Couch to 5K,” which promises to get you off the couch and to your very first 5K in just nine weeks. If you need more accountability, join a local training group. 

Gold Country Run + Sport recently launched a nine-week beginner 5K and 10-week half marathon group to get runners ready for the upcoming Gold Country Half Marathon and 5K on May 19. If you’re a true beginner, this is a good option. You’ll get advice on shoes and other gear, learn proper warm-up and stretching techniques, and moral support from your coach and other beginner runners. “There’s a sense of accomplishment that comes with starting and finishing a goal with a group,” says run coach Leslie Shahinian. “Once you start, you’ll meet new friends, and who knows—you might just get addicted to the sport!” 

By L. Edralin

For more information on training and the Gold Country 5K presented by Marshall Medical Center, visit rungoldcountry.org.