Couch to 5K Week 12 tip: Entering your first race

This week's workout: Walk 1 min/Run 16 mins for 34 minutes

By Nick Hurley

Dick Pond

As we near the end of our program, a natural next step for most walk/runners is to enter their first 5K road race.

These local races are open to all and are actually very walker-friendly. You will find plenty of fellow walk/runners participating.

Some of the basic principles that we utilized in Walk 2 Run will help you complete your 5K. Follow these tips:

Fuel properly: Make sure you are making healthy choices not just the morning of the race, but in the days leading up to it. These days will be very important with your nutrition so you can top off your energy levels and put yourself in prime position to succeed.

Getting proper rest: The same principle for your nutrition applies to sleep. Make sure you get good sleep the last few days before your race. While it is still important to get good rest the night before, you may feel anxious or excited, limiting your sleep quality.

Utilize the best strategy possible during the race: If you still prefer using a walk/run combination on race day, feel free to use it. You won't be the only racer adding in some walking breaks and there are no rules against it. Do what feels best and you'll be at the finish line in no time.

Have fun: You've spent too much time training to not have fun on race day. Although it may be a little intimidating or nerve wracking to complete your first race there is nothing to worry about. You have done all the training and are ready to race. Go out and enjoy it.