NACTA Virtual 5k Information & Training Guides

Unite with runners and walkers across North America at the second 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 23 at 9:00AM ET. Log your results to share your accomplishment with other runners from the NACTA Conference.

Registration for this virtual race is FREE with your NACTA 2022 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 2022 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

2.5 mile run

1.5 mile run

2.5 mile run

5

3 mile run

2 mile run

3 mile run

6

3 mile run

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

Training and Racing the NACTA 5k

Terms and Conditions

I know that running in an event that is organized as a virtual activity where I run on my own, at a date and time of my choosing, in a location and running route of my choosing, which will not have any support or security measures in place by NACTA is a potentially hazardous activity, which could result in injury or death. I acknowledge that I am participating in the activity outlined by this virtual event by my own free will and at my own personal risk. I will not participate in a virtual event unless I am medically able and properly trained, and by my signature, I certify that I am medically able to perform this event, and am in good health, and I am properly trained. I further agree to abide by the Center for Disease Control’s (CDC) recommendations for the prevention of the spread of the 2019 Novel Coronavirus Disease (COVID-19) and other communicable diseases, and I attest to having read the CDC’s guidance at: https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html. I attest that if my community has a shelter in place order, that I will only participate in the virtual event by using a personal treadmill, and I will not run outside in the community during the duration of a shelter in place order. I agree to follow all pedestrian safety ordinances including running on a sidewalk where available and not in the road. I agree to follow the rules of the road if no sidewalk or multi-use trail is available, and I will run against oncoming traffic and not with traffic. 

I agree to abide by any decision of a race official relative to any aspect of my participation in this virtual event, including the right of any official to deny or suspend my participation for any reason whatsoever. I attest that I have read the rules of the virtual race scheduled for June 2022 including the terms in this waiver, the timeline of the virtual event, and agree to abide by them. I assume all risks to me associated with running on my own as part of this virtual activity, including but not limited to: falls, contact with other pedestrians, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the road or trail, all such risks being known or unknown and appreciated by me when out running on my own without any type of support from local officials or event organizers.

Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the North American Colleges and Teachers of Agriculture, Cassie Chinn, JulNet Solutions LLC, and the Road Runners Club of America, all event sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this virtual event, and waive my ability to bring any legal action against the entities outlined in this waiver as I am voluntarily electing to run on my own as part of this virtual event. I grant permission to all of the foregoing to use my photographs which I may share online as part of the event, personal data provided during registration and post-event reporting, video or audio recordings, or any other record of this event for any legitimate purpose. I understand that this event does not provide for refunds in the event of a cancellation, and by signing this waiver, I consent that I am not entitled to a refund if the event is cancelled before or during the event.