1. Katie Digman 5K AND 10K TRAINING

2. What do you already know about training/running a 5K and/or 10K? How many of you have ever ran a 5K or 10K? What are some possible safety issues one needs to be concerned about when running and planning a 5k or 10k? PRE-ASSESSMENT

3. The “K” stands for kilometer. A kilometer is 0.62 of a mile, which makes a 5K race 3.1 miles long or 16368 feet long or 5000 meters long. Entry level distance for road racing Is the most beginner friendly choice if you’re looking to break into road racing. 10K is 10 kilometers (10,000 meters) or 6.2 miles. It's double the distance of a 5K race. The 10K distance is popular with both beginner and experienced runners. On a standard outdoor track (400 meters) you would need to run 25 laps to complete a 10K. On a standard indoor track (200 meters) you would need to run 50 laps to run a 10K. WHAT IS A 5K AND A 10K

4. BENEFITS OF RUNNING Win the battle of the bulge Prevent muscle and bone loss Fight Disease Maintain and improve general health Get confident Stress relief The famous “runners high” Train your mind Improve coordination Versatility

5. HOW CAN AND WILL YOUR CLIENT USE THIS IN THEIR FITNESS PROGRAM?

7. Volume: 15-20mins to 20-30mins activity Intensity: moderate to vigorous Frequency:3-5day a week and 2 rest days VOLUME/INTENSITY/FREQUENCY

8. Find a race!! Pre-assessment-write a training plan. Choose the right shoes Check running form WHERE DO YOU START

9. HOW TO RUN https://www.youtube.com/watch?v=8XiwtiDTlYU

10. QUESTIONS?

11. RESOURCES http://www.active.com/running/Articles/How-Long-Is-a-5K http://www.active.com/running/Articles/How-Long-Is-a 10K http://ririanproject.com/2007/10/22/10-benefits-of-running-and-how-to-do-it/ http://www.brainpickings.org/index.php/2012/08/30/how-to-run-right/ http://www.actionaid.org.uk/_content/documents/10k%20schedule.pdf http://www.jeffgalloway.com/training/5k.html http://www.active.com/running/Articles/Before-You-Run-The-Dynamic-Warm-Up.htm