You can start by alternating walking and running. Little by little, you will be able to run the whole distance without walking or taking a break. For example:
- Walk for 5 minutes and run for 5 minutes (easy pace).
- Do this 3 times for a total of 30 minutes.
- Follow this schedule3 to 4 times a week during at least three weeks prior to running the race.
For your first race experience, the goal is to be able to finish and enjoy it, so don’t worry about time. It might help to choose a race you can do with friends or family and one that is on a course you are familiar with.
During the race, you can alternate walking and jogging as needed, but you might find you have more energy when you’re in the race environment. Don’t be surprised if you are able to run the whole way!