How to Run a 5k with Little or No Training

The Xpress Half Marathon is happening on March 5, 2022, and this is the race’s 10th year in operation! The Xpress is a one man show. Michael Brown has put together a great race with 3 fantastic run options – the 5k, the 12k, or the half marathon. Lots of volunteers work together to provide race support and clear trails. It’s a good time for a good cause.

The race starts at Memorial Stadium off of Southwest Parkway at around 8 am. As Michael says, we may have never actually started on time – and that’s okay! The atmosphere and vibe of this race is very relaxed and FUN!

But how can you sign up to run a 5k if you haven’t trained at all? We’ve got you covered with these great tips. Depending on when you read this blog post, you still have some time before race day. With any new runner, we recommend starting out by setting a timer for no more than 30 minutes. Then, try to moving your body for that amount of time. Whether it’s jogging, jogging and walking, walking, or marching in place in your home. Getting your body used to being in motion for 30 minutes at a time can do wonders! 30 minutes feeling a little ambitious for you? Knock it down to 20, or 10!

Once you feel like that is manageable, increase the intensity a bit. Either shorten your walking intervals, or lengthen your time under tension.. You know your abilities and proper level of strain. You might be wondering about the terrain on this race, and friend – this is THE flattest race you can find in our area. No need to practice hill intervals, you won’t find them on this 5k trail. Come race day, you will have the adrenaline and excitement of others to push you a bit outside of your comfort zone. You’ll PROBABLY do much better than you expected. But remember, the point is to have fun for a good cause!

Proceeds for this year’s race go to PETS Low Cost Spay and Neuter clinic as well as Communities in Schools. Even if you choose to walk the 5k, you will be earn one of the coolest race medals we’ve seen. So grab a few friends and join us on March 5 at Memorial Stadium for a guaranteed good time. For more information and to register, check out

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