NACTA Virtual 5k Information & Training Guides
Unite with runners and walkers across North America at the first NACTA Virtual 5k! Wherever you log your miles, you'll be connected to NACTA friends and colleagues working toward the same goal of completing 5k of walking or running. Complete your 5k before Thursday, June 24 at 9:00AM ET. Log your results to share your accomplishment with other runners from the NACTA Virtual Conference.
Registration for this virtual race is FREE with your NACTA 2021 Virtual Conference registration. Race details will be emailed once you have completed your conference registration. Watch your inbox!
*If you have already registered for the NACTA 2021 Virtual Conference you will need to log in and modify your registration to add the free 5k to your schedule.
Participating in the NACTA Virtual 5k and/or either training program below acknowledges acceptance of the terms and conditions outlined on our FAQ page here.
Ready to start training?
You've done it! You've registered for the race, you've got your shoes and spandex at the ready and now...you have to run. Race day is the final 3.1 miles of a much longer journey, and to make sure that you arrive at your starting line as prepared for success as possible, we've provided a few training guides to help you on your way. Written by RRCA certified running coach Cassie Chinn, these plans are meant to help you build a base and keep you moving toward the finish line. Whether you are using this 5k as an excuse to buy your first pair of running trainers or if you have toed the line a million times, these plans offer guidance and structure to your runs and running strategy that will make completing 5k with your colleagues virtually in June 100% possible!
Feel like neither plan really fits your schedule or fitness level? No problem! If you would like to discuss a more focused approach to your training, reach out to Cassie by emailing support@nactateachers.org.
Workouts are represented by run/walk intervals. For instance, when you see :30/:60 x 10 you would run at an RPE of 5-6 for 30 seconds, then walk at an RPE of 3 for 60 seconds. You would repeat this 10 times. For more info on RPE check out the graphic below under During Your Run.
Week |
Monday |
Wednesday |
Saturday |
|---|---|---|---|
1 |
5 minute fast walk warm up, :30/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, :30/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 20 minute fartlek, 5 minute walking cool down, 5 minute stretching |
2 |
5 minute fast walk warm up, :45/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, :45/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 25 minute fartlek, 5 minute walking cool down, 5 minute stretching |
3 |
5 minute fast walk warm up, :60/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, :90/:60 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 30 minute fartlek, 5 minute walking cool down, 5 minute stretching |
4 |
5 minute fast walk warm up, 2/1 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 2/1 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 35 minutes or 2.5 miles (whichever comes first, 5 minute walking cool down, 5 minute stretching |
5 |
5 minute fast walk warm up, 3/1 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 3/1 x 10, 5 minute walking cool down |
5 minute fast walk warm up, 40 minutes or 3 miles (whichever comes first, 5 minute walking cool down, 5 minute stretching |
6 |
5 minute fast walk warm up, 5/1 x 5, 5 minute walking cool down |
5 minute fast walk warm up, :30/:60 x 10, 5 minute walking cool down |
Race! |
Before Your Run
Before you run, perform dynamic stretches to warm up, but avoid static stretches, as they can cause injury.
During Your Run
These steady runs should be done at a "conversational" pace, or a 5-6 on the RPE scale. You should be breathing harder than normal but if your running partner asked you what you did over the weekend you could tell them all about it.
After Your Run
Have you ever sat for so long that when you tried to stand up you felt stiff and sore? Skipping your post-run stretch can feel very similar to that! Stretching after any type of exertion will help your body cool down gradually, aid in flexibility and recovery from soreness. So even through the run is over, don't skip this essential part any training day
If you are already comfortable with covering the 5k distance, then this plan offers you a bit more freedom to get in your miles in a way that works best for you. Prefer 2:1, 3:1 or slow and steady pacing? Go for it! Your main goal is to cover the distance and cross the finish line with a smile!
Week |
Monday |
Wednesday |
Saturday |
|
|---|---|---|---|---|
1 |
1.5 mile run |
1.5 mile run |
1.5 mile run |
|
2 |
1.75 mile run |
1.5 mile run |
1.75 mile run |
|
3 |
2 mile run |
1.5 mile run |
2 mile run |
|
4 |
|
1.5 mile run |
2.5 mile run |
|
5 |
|
2 mile run |
3 mile run |
|
6 |
|
2 mile run |
Race! |
Before Your Run
Before you run, perform dynamic stretches to warm up, but avoid static stretches, as they can cause injury.
During Your Run
These steady runs should be done at a "conversational" pace, or a 5-6 on the RPE scale. You should be breathing harder than normal but if your running partner asked you what you did over the weekend you could tell them all about it.
After Your Run
Have you ever sat for so long that when you tried to stand up you felt stiff and sore? Skipping your post-run stretch can feel very similar to that! Stretching after any type of exertion will help your body cool down gradually, aid in flexibility and recovery from soreness. So even through the run is over, don't skip this essential part any training day