5K BEGINNER TRAINING

We’re about 6 weeks from Run MS 2013.  If you’re a beginning runner, it’s not too late!

From Fitness Magazine:

“Just starting? Try this! Don’t worry if you’ve never put on a pair of running shoes. This program will get you up and running for at least 30 minutes straight in just six weeks, says Zika Palmer, an elite marathoner, exercise physiologist, and cofounder of ZAP Fitness in Blowing Rock, North Carolina. For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10 so you don’t burn out too soon.”

Read more here!

WHAT IS RUN-MUCK-BIKE???

Participate in 3 great events for 1 low price!

Please join the National MS Society for:

• Run MS -Our new 5k run, April 27th at Cincinnati’s Yeatman’s Cove,
• MuckFest MS – 5 miles, menacing challenges, mucking glory! July 27th.
• AND Bike MS – 25, 50, or 75 miles per day. August 24th & 25th, Camp Kern, Oregonia, Ohio

Register now – and participate in all 3 events for just $100!*

PLUS – when you register for all 3 – you receive a Run-Muck-Bike vintage t-shirt!

Click here for complete details!

We hope to see you at Run MS, MuckFest MS, AND Bike MS!

*Each Bike MS rider is required to raise a minimum of $300 to participate in Bike MS. Rider packets will not be released until the $300 fundraising minimum has been met.

7 WEEK TRAINING SCHEDULE

Although, we all have great training ideas – sometimes it’s best to incorporate the advice of medical professionals. The Mayo Clinic offers this advice:

Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don’t be daunted by the distance. A 5K run is a great distance for a beginner. And you can prepare for a 5K run in just two months.

Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule was created by Olympian Jeff Galloway. It’s tailored for beginners or anyone who wants to complete a 5K race. You don’t have to use this training schedule only for a 5K run — you can also adapt it to walk a 5K.

See the entire Mayo Clinic training schedule here!

Run MS is April 27th at Cincinnati’s Yeatman’s Cove. See ya there!

-Bari, Liz, and Mo!