5K Tips
5K Tips for Beginners:
Starting Out:
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New runners might find 3 miles challenging, but that's okay.
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Begin with a run/walk program.
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Example: Warm up with 5-min walk, then run 2 mins, walk 2 mins. Repeat for 20-30 mins. Cool down with a walk.
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Rest or walk on day 2, add 1 min to run on day 3.
Progression:
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After a few weeks, transition from minutes to miles.
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Focus on recovery to prevent injury.
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Add rest days if sore or tired.
Race Preparation:
- Work up to running 3 miles.
- Plan the date and time that you will complete your virtual 5k in advance!
VIPKid 10-Year Anniversary Virtual 5K:
Participate Anywhere:
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Complete a 5K distance from any location.
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Complete your 5K at one time, but feel free to do it again!
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Creatively design your route and set aside time for your run.
Choose Your Pace:
- Walk, run, skip—your choice.
Share and Connect:
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Post results on the Run Signup Event Page.
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Engage with the community on social media.
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Capture moments with photos.
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Tag on Facebook, TikTok (@vipteacherofficial), and Instagram (@thevipkidlife).
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Use the hashtag #VIPKid5KforaDecade
App Setup:
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Register for free for automatic data submission.
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Receive bib number for RaceJoy app setup.
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Download RaceJoy app, select "I Want to Be Tracked."
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Ensure sound is on and respond to prompts.
