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Preparing for a 5K

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MEDFORD, Ore. — With several notable 5K races coming up within the next few months, right now is the perfect time to lace up your running shoes and start training.

If you are already active, it could just take a couple of weeks to train.  However, if you are leading a more sedentary lifestyle, it could take anywhere between six to eight weeks.

Marathon enthusiasts suggest starting off the first week with a run/walk cycle for 15 to 20 minutes a day.  With each week, increase distance and running time.

Enthusiasts say it’s also important to variety your workouts. Instead of running every day, rotate in different cardio workouts like swimming or biking.

“If you go out and you think you can just start with three miles or four miles and just hit the pavement running…you could also risk over stress injuries…over work injuries,” said Marathon enthusiast Tishena Ford.

The 5-mile Shamrock Run is being held on March 15 at Crater High School. The annual Pear Blossom Run is scheduled for April 12. For a full list of races across the Rogue Valley click here.