5K Preparation Plan

January 03, 2020


Starting a Running Program can be a bit daunting. But, having a plan and setting goals for yourself is a great way to set you up for success.  The Granville Ambulance Chase, a 10K, 5K, and Fun Run is set for March 7, 2020! Nathan Ameen, GHS Athletic trainer with the Granville Sports Medicine program, provides an example 5K training plan and tips to get you ready!

Below are some tips to get you started:

  • Find a support system that works for you and will keep you consistent and accountable to reach your goals! Growing mentally is just as much a challenge as growing physically through your own running program!
  • Pick gear that comes with professional recommendations and follow up with specific product reviews to ensure your gear matches your training environment and stress. With running shoes, don’t pick fashion over function!!
  • When starting a new diet for your running program attempt to increase the variety of fruits and vegetables you consume and attempt to get your protein from reliable sources! If you have trouble getting in your vitamins through food, invest your time and research into finding a supplement that fits you! If you ever have questions, please consult with a dietician and your physician to ensure you are not placing yourself at risk!
  • Start small and pick a program that not only focuses on your end goal but also has a starting point that matches you current physical status!
  • Start a journal either paper or electronic that allows to you reflect on your program journey and progress. Use this as a space to evaluate your soreness, diet, and mental fortitude to make appropriate and safe progress!
  • Start small and pick a program that not only focuses on your end goal, but also has a starting point that matches you current physical status! The below 8-week Training Guide is an example of a training schedule that would be suitable to help you prepare for the GHS Ambulance Chase 5K on March 7!


Nathan Ameen, ATC, LAT, is a Licensed Athletic Trainer, providing sports medicine services to the student athletes of J.F. Webb High School. He has previously served on medical staff at professional extreme sports events managing acute traumatic brain injuries, high impact fractures/dislocations, and life threatening general medical injuries. He has also worked with the US Olympic teams for Tae Kwon Do, BMX, and snowboard/ski.

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