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" Feel like getting active? How about participating in a 5K to really get moving in the right direction? Registering for a 5K run or walk is a great way to set a goal and keep yourself moving. Training for a 5K will inspire you and get you off the couch and toward your goal of crossing that finish line! Judy Molnar, vice president of Iron Girl, has created a 5K program with an easy build-up to running or walking. This consistent program will get you moving with confidence and purpose so that you&amp;#039;ll be start-line ready in eight weeks! If there&amp;#039;s no Iron Girl in your area, use this race finder to find a 5K near you. (Before starting this or any other exercise program, make it a point to visit your doctor for a complete check-up. It is important to have information about your health for bench marking your progress, as well as getting direction for your personal wellness.) WEEKS ONE AND TWO (Initiation Phase)  Day 1: 15 min. brisk walk (jog easy for one minute once every five minutes)   Day 2: Off. Other training: Circuit weight training   Day 3: 20 min. brisk walk (jog easy for one minute once every five minutes)   Day 4: Off   Day 5: 30 min. brisk walk (jog easy for one minute once every five minutes)   Day 6: Off. Other training: Circuit weight training   Day 7: Off  Also, make sure to keep these nutrition tips in mind before you start:  Eat 2-3 hours prior to workout. Foods should be high in carbohydrates, moderate in protein and low in fiber and fat. Aim for between 200-300 calories (50- 60g carbohydrate). If you are hungry, consume a 100-calorie snack 1 hour prior to working out.   Hydrate with 16-20 oz. of fluid, 60-90 minutes prior to workout/race. Consume a caloric sports beverage with electrolytes (approx. 150mg sodium) if workout/race lasts more than 60 minutes. Drink an additional 6-12 oz., 15-20 minutes before workout.   Carbohydrates digest quickly, while fluids are absorbed quicker. After trial and error, emphasize which types of foods work best for you during a workout session.  Good luck, and have fun! We&amp;#039;ll be posting more instructions before Week Three! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/a4888/run-a-5k-race-aab/>