--- title: How to Prepare for a 5K description: You’ve just signed up for The Valerie Fund Walk & JAG-ONE Physical Therapy 5K! With excitement and anticipation flowing through your veins, you just can’t wait to put on your best pair of running shoes. If it’s your first time participating in a 5K here’s what you’ll need to know to prepare for the big race. image: https://blog.thevaleriefund.org/hubfs/BLOG%20FB%20Image%20Run%20Blog%201.png --- [![The Valerie Fund](https://blog.thevaleriefund.org/hs-fs/hubfs/TheValerieFund_November2017/Images/img-logo.png?width=138&height=230&name=img-logo.png "The Valerie Fund")](https://www.thevaleriefund.org/) - [About Us](https://www.thevaleriefund.org/about/) - [**About Us**](http://www.thevaleriefund.org/about/) - [Mission](https://www.thevaleriefund.org/about/) - [History](https://www.thevaleriefund.org/about/our-history/) - [Impact](https://www.thevaleriefund.org/about/impact/) - [Leadership](https://www.thevaleriefund.org/about/board/) - [Junior Board](https://www.thevaleriefund.org/about/our-sponsors/) - [Our Sponsors](https://www.thevaleriefund.org/about/financials/) - [Financials](https://www.thevaleriefund.org/about/financials/) - [News](https://www.thevaleriefund.org/about/news/) - [Blogs](https://blog.thevaleriefund.org/) - [Videos](https://www.thevaleriefund.org/about/videos/) - [Online Newsletters](https://www.thevaleriefund.org/about/newsletters/) - [Contact Us](https://www.thevaleriefund.org/about/contacts/) - [What We Do](https://www.thevaleriefund.org/what-we-do/) - [**What We Do**](https://www.thevaleriefund.org/what-we-do/) - [Our Centers](https://www.thevaleriefund.org/what-we-do/our-centers/) - [Our Programs](https://www.thevaleriefund.org/what-we-do/programs-services/) - [Beyond Our Centers](https://www.thevaleriefund.org/what-we-do/beyond-our-centers/) - [Camp Happy Times](https://www.thevaleriefund.org/what-we-do/camp-happy-times/) - [TVF Scholarship](https://www.thevaleriefund.org/what-we-do/tvf-scholarship/) - [Staff Stories](https://www.thevaleriefund.org/what-we-do/staff-stories/) - [Meet Our Valerie Fund Kids](https://www.thevaleriefund.org/what-we-do/meet-our-kids/) - [You Can Help](https://www.thevaleriefund.org/youcanhelp/) - [**You Can Help**](https://www.thevaleriefund.org/youcanhelp/) - [Donate](https://www.thevaleriefund.org/donations/hope-and-healing.php) - [Volunteer](https://www.thevaleriefund.org/youcanhelp/volunteer/) - [Green Light Initiative](https://www.thevaleriefund.org/green-light-initiative/) - [Events and Campaigns](https://www.thevaleriefund.org/events-campaigns/) - [Kids Helping Kids](https://www.thevaleriefund.org/youcanhelp/kids-helping-kids/) - [In Lieu of Presents](https://www.thevaleriefund.org/youcanhelp/in-lieu-of-presents/) - [Gift Shop](https://www.thevaleriefund.org/store/) - [Events & Campaigns](https://www.thevaleriefund.org/events-campaigns/) - [**All Events & Campaigns**](https://www.thevaleriefund.org/events-campaigns/) - [Signature Events](https://www.thevaleriefund.org/events-campaigns/signature-events/) - [Community Events](https://www.thevaleriefund.org/events-campaigns/community-events/) - [Campaigns](https://www.thevaleriefund.org/events-campaigns/campaigns/) - [Past Events](https://www.thevaleriefund.org/events-campaigns/past-events/) - [Get Inspired](https://www.thevaleriefund.org/events-campaigns/get-inspired/) - [For Patients & Families](https://www.thevaleriefund.org/for-patients-and-families/) - [**For Patients and Families**](https://www.thevaleriefund.org/for-patients-and-families/) - [Our Centers](https://www.thevaleriefund.org/what-we-do/our-centers/) - [Our Programs](https://www.thevaleriefund.org/what-we-do/programs-services/) - [Beyond Our Centers](https://www.thevaleriefund.org/what-we-do/beyond-our-centers/) - [Camp Happy Times](https://www.thevaleriefund.org/what-we-do/camp-happy-times/) - [TVF Scholarship](https://www.thevaleriefund.org/what-we-do/tvf-scholarship/) - [Other Scholarships](https://www.thevaleriefund.org/what-we-do/tvf-scholarship/other-scholarships/) - [Flashes of Hope](https://www.thevaleriefund.org/for-patients-and-families/flashes-of-hope/) - [Mom2Mom Hotline](https://www.thevaleriefund.org/for-patients-and-families/mom2mom/) - [News](https://www.thevaleriefund.org/about/news/) - [Contact](https://www.thevaleriefund.org/about/contacts/) - [Volunteer](https://www.thevaleriefund.org/youcanhelp/volunteer/) ### When Valerie Goldstein lost her battle to cancer at the age of 9, her parents Ed and Sue vowed to help families in similar situations gain easier access to more customized care. 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[Learn More](https://www.thevaleriefund.org/for-patients-and-families/) ### Our Centers - [Children's Hospital of Phila/Voorhees](https://www.thevaleriefund.org/childrens-hospital-philavoorhees) - [Columbia University Medical Center](https://www.thevaleriefund.org/columbia-university-medical-center) - [Monmouth Medical Center](https://www.thevaleriefund.org/monmouth-medical-center) - [Morristown Medical Center](https://www.thevaleriefund.org/morristown-medical-center) - [Newark Beth Israel Medical Center](https://www.thevaleriefund.org/newark-beth-israel-medical-center) - [Overlook Medical Center](https://www.thevaleriefund.org/overlook-medical-center) - [St. Joseph's Children Hospital](https://www.thevaleriefund.org/st.-josephs-children-hospital) ## Supporting children with cancer and blood disorders since 1976 [![Donate](https://no-cache.hubspot.com/cta/default/1822020/f5fd0642-8c84-439d-b936-77fbecbe7166.png)](https://cta-redirect.hubspot.com/cta/redirect/1822020/f5fd0642-8c84-439d-b936-77fbecbe7166) # The Valerie Fund Blog   # How to Prepare for a 5K Posted by [The Valerie Fund](https://blog.thevaleriefund.org/author/the-valerie-fund) on 3/2/20 8:00 AM - [Tweet](https://twitter.com/share) ![BLOG FB Image Run Blog 1](https://blog.thevaleriefund.org/hs-fs/hubfs/BLOG%20FB%20Image%20Run%20Blog%201.png?width=358&name=BLOG%20FB%20Image%20Run%20Blog%201.png) Congratulations! You’ve just signed up for The Valerie Fund Walk & JAG-ONE Physical Therapy 5K run to be held on June 13th! With excitement and anticipation flowing through your veins, you just can’t wait to put on your best pair of running shoes and head over to the mercifully flat course surrounding and within beautiful Verona Park. Similar to how an athlete must train for the upcoming season, 5K participants must season their body so they’ll be able to complete the event in its entirety without getting hurt. If it’s your first time participating in a 5K, or you'd appreciate a little refresher, here’s what you’ll need to know to prepare for the big race. **Preparing for a 5K** A 5K takes a lot of preparation. It requires the coordination of both your mental and physical capabilities to act in unison so the body is properly conditioned to finish the race. Below will highlight the major points of emphasis to consider for a complete 5K training regimen. Making these steps part of your routine will sufficiently provide you with the end-result you’re looking to achieve. **Start Small** Make this phrase your two-word motto during training: pace yourself. This is no, “go big or go home” situation we’re dealing with here. 3.1 miles is a lot longer than it looks and it’s important to know not to overexert yourself throughout your training. Only increase intensity based on current progress. Understanding how to read your body’s capability is vital in order to make an accurate reading of what you can tolerate. Start small, only perform what’s comfortable for you, and build from there. ![Blog Running 3_2_2020](https://blog.thevaleriefund.org/hs-fs/hubfs/Blog%20Running%203_2_2020.jpg?width=600&name=Blog%20Running%203_2_2020.jpg) **Make a Schedule** Planning out a schedule is another very important preparation measure while training for a 5K. This will help you see what needs to be done every day in order to reach your final goal. Set up a schedule with gradually rising requirements that include: how long you’ll run for, how long your intervals of sprinting will be, and how far you should be running, amongst many others. Don’t forget to designate a rest day so your muscles will have some time to recover. **Focus on Endurance** Success during long-distance running is highly contingent on a runner’s endurance. Building endurance is the strong foundation you’ll need to perform a 5K race without tiring out or having muscles cramp up. The best way to achieve this is to strictly abide by your scheduled plan. You’ll gradually build a sufficient amount of endurance as you do more running. ![Runners_Start Line (12)](https://blog.thevaleriefund.org/hs-fs/hubfs/Runners_Start%20Line%20(12).jpg?width=600&name=Runners_Start%20Line%20(12).jpg) **Maintain a Well-Balanced Diet** Eating healthy is arguably one of the most important 5K preparation methods. This will help you build the energy you need to excel. Your nutritional intake should consist of complex carbohydrates and a lot of water to nourish the body and maintain high levels of hydration. Healthy eating habits shouldn’t stop after your race either! Even when the 5K has come to a close, look into prioritizing your diet to provide the nutrition your body deserves – you’ll look good and feel good! **Keep a Positive Mindset** Conditioning your body correctly consists of many different areas of focus including keeping a positive mindset. Training may be hard at first, but getting down on yourself will only make things worse. Don’t give up, pull through with your training – you’ll be glad you did. Tell yourself you’re capable of conquering the world because it just might be possible! **5K Training Tips From the Pros** Consider these tips listed above as necessary pre-requisites for your 5K preparation. JAG-ONE Physical Therapy would be glad to devise a strategy to help you plan a course of action for your long-distance 5K competition. Feel free to contact us by reaching out to any of our facilities for comprehensive support. If you have any additional questions about 5K training, don’t hesitate to ask! ![JAG ONE TRNS](https://blog.thevaleriefund.org/hs-fs/hubfs/JAG%20ONE%20TRNS.png?width=848&name=JAG%20ONE%20TRNS.png) *About JAG-ONE Physical Therapy* *JAG-ONE Physical Therapy is a comprehensive physical and occupational therapy company with locations throughout Brooklyn, Staten Island, Queens, Westchester, Manhattan, Long Island, Pennsylvania and New Jersey. Our multi-specialty staff has been serving the Tri-State area for over 20 years and has developed a unique, care-first model of rehabilitation delivering high quality clinical outcomes for our patients. To “Get Back the Life You Love,” please contact us through our website at www.jagonept.com or by calling your nearest facility.* --- ![Blog Footer-1](https://blog.thevaleriefund.org/hs-fs/hubfs/Blog%20Footer-1.png?width=1600&name=Blog%20Footer-1.png) [![BLOG FB Image Walk BC#](https://blog.thevaleriefund.org/hs-fs/hubfs/BLOG%20FB%20Image%20Walk%20BC%23.png?width=300&name=BLOG%20FB%20Image%20Walk%20BC%23.png)](https://thevaleriefund.org/Walk2020/) [Register today](https://thevaleriefund.org/Walk2020/registration-start.php) for the 2020 Valerie Fund Walk & JAG-ONE Physical Therapy 5K being held on June 13th in Verona Park. 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All Rights Reserved. | We are a 501(c)(3) charity ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "The Valerie Fund", "url" : "https://blog.thevaleriefund.org/author/the-valerie-fund" }, "dateModified" : "2020-03-05T20:02:22.559Z", "datePublished" : "2020-03-02T13:00:00.000Z", "headline" : "How to Prepare for a 5K", "image" : [ "https://blog.thevaleriefund.org/hubfs/BLOG%20FB%20Image%20Run%20Blog%201.png" ], "mainEntityOfPage" : { "@id" : "https://blog.thevaleriefund.org/how-to-prepare-for-a-5k", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.thevaleriefund.org/hubfs/Valerie%20Fund%20Logo_HEX%20and%20RGB-2.png" }, "name" : "The Valerie Fund" } } ```