Malabar is located close to the center of Florida. Malabar is part of Brevard County. Malabar has 10.67 square miles of land area and 2.57 square miles of water area. As of 2010, the total Malabar population is 2,757, which has grown 5.15% since 2000. The population growth rate is much lower than the state average rate of 17.64% and is lower than the national average rate of 9.71%. Malabar median household income is $64,712 in 2008-2012 and has grown by 30.27% since 2000.
Each 5K program includes a schedule for a pre-training week to help you gauge your fitness. If you are not already able to run the mileage for that week comfortably, take a few weeks to build gradually to that level, adding one mile to your long run every week. You should be able to run the 5K pre-training schedule comfortably for four to five weeks. Then lace up, you're ready for the road.
Start your 5K progressive long run with 5 miles at an easy pace. Now speed up to marathon pace for about 3 miles. Then speed up again to Â½ marathon pace for 2 miles. Next, increase your speed to 10K pace for 1 mile and finish your 12 mile progressive long run with 1 mile at 5K pace. If youâve race the marathon distance you may be familiar with marathon pace long runs, in which you run the last part of a long run at goal pace.