Let’s Get Moving 5k: A Six Week Guide for Beginners
The Oklahoma Nutrition Information & Education (ONIE) Project hosts the annual Let’s Get Moving 5k Walk/Run in Midwest City. Let’s Get Moving 2024 is coming up and with a little more than six weeks to go, we have a training plan to help you and your crew prepare to walk or run the 5k on October 20th at Joe B. Barnes Regional Park in Midwest City!
This 6-week training plan is easy to follow and can be adapted to different fitness levels. The brief goal is to walk or run for 30 minutes a day at least 3 times per week. Introducing this amount of activity boosts energy and improves mobility, mental health, and sleep quality. Remember to always drink water and stretch before, during, and after physical activity. Grab your friends, kids, spouse, uncle, cousin, and neighbor – Let’s Get Moving!
Note: Keep a stroller handy for children under 7. The distance and time needed for a 5k is a bit much for younger kids. They can participate when the mood takes them or just enjoy the ride!
Week 1: Start with a plan! Decide when and where you are going to be active. Invite someone to join you, they might need the help too! Download the LGM Log Sheet to stick to your training plan over the next 6 weeks: Let’s Get Moving Activity Log
Week 2: Mix it up! Pick a trail and spend 30 minutes, 3 days this week mixing it up: Jog for 2 minutes, walk for 4, then skip for 2 minutes. Try different moves to keep traveling down the trail. Fun makes the time fly! Find trails in the Mid-Del area: Local Trails in Mid-Del Area
Week 3: Walk and race! On a local trail, spend 30 minutes, 3 days trying this activity: Walk for 5 minutes, then get ready and RACE! Repeat: Walk for 5, race for 5. Winner gets water for the rest of the group! Learn more about the benefits of walking: One Step at a Time – The Benefits of Walking
Week 4: Rock steady! Stick with the group this week. Pick a song and jog together. When the song ends, take a break and walk. Encourage each other to keep going! Looking for more family-friendly physical activity? Check out these fun ideas: 20 Free Family Fun Ideas to Get You Moving
Week 5: Go the distance! 5k is 3.1 miles. 2.5 times around Joe B. Barnes Regional Park trail will give a 5k feel. Repeat your favorite LGM activity from previous weeks on the other 2 days! Before you start your 5k, read up on why pacing is important: Practice Your Pacing
Week 6: Get pumped up! 3 days this week challenge the family to move for all 30 minutes. Create a fun playlist! Encourage each other, it’s almost race day! Check out our LGM 5k gear up with details about the event: Coming Soon!
Other Helpful Tips
- Cool Down. Cooling down is important and will help bring your heart rate down. Walking at a slow pace is a great way to cool down!
- Stretch. Stretching is also important before and after physical activity. This helps you stay limber and wards off potential injuries.
- Warm Up! Warming up is an important way to prevent injury. A slow walk, high knees, butt kicks, lunges, or leg raises are some things you can do to warm up.
- Hydrate! Drink plenty of water before, during, and after you do any physical activity. Water will help replenish all the fluids you lost from sweating.
Text “LGM” to (833) 744-0536 to get free text messages every week reminding you to stay active as a family. We will also share event details, recipes, and free family activities year-round!
I’m excited 😊