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Virtual 5K: United We Run

    

UNITED WE RUN

We know many of you are stuck at home and feeling the stress of events surrounding COVID-19. Exercise can help boost our mental state as well as our physical health so, in the spirit of social distancing, we are hosting a virtual 5k.

Be proud of your achievement and email your results and photo. We’ll add it to our virtual race photo galleries below and on our Facebook page. All participants will receive a United We Run t-shirt and a medal for participating. The deadline to complete your race is July 4, 2020. 

During the race

  • Share race updates throughout the day on social media. Post live Instagram Stories and Facebook Stories to show yourselves doing your 5k.
  • We encourage participants to wear their commemorative tees, and send in photos and videos of themselves running their race. Be sure to tag United Way of St. Lucie County so we can easily re-share these photos as they come in.

  • Use the hashtag #UnitedWeRun on all social media platforms. 

  • When you submit your photo and time, make sure you highlight the reason why you support the United Way of St. Lucie County. 

  • Create your own playlist and share with us!

 

T-Shirt & Medal Included!

 

 

 

Six-week 5K training plan 

Week one

Mon: Rest

Tue: Run 1 min, walk 1 min. Repeat 10 times.

Wed: Rest

Thur: Run 2 mins, walk 4 mins. Repeat 5 times.

Fri: Rest

Sat: Rest

Sun: Run 2 mins, walk 4 mins. Repeat 5 times.


Week two

Mon: Rest

Tue: Run 3 mins, walk 3 mins. Repeat 4 times.

Wed: Rest

Thur: Run 3 mins, walk 3 mins. Repeat 4 times.

Fri: Rest

Sat: Rest

Sun: Run 5 mins, walk 3 mins. Repeat 3 times.


Week three

Mon: Rest

Tue: Run 7 mins, walk 2 mins. Repeat 3 times.

Wed: Rest

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest

Sat: Rest

Sun: Run 8 mins, walk 2 mins. Repeat 3 times.


Week four

Mon: Rest

Tue: Run 8 mins, walk 2 mins. Repeat 3 times.

Wed: Rest

Thur: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.

Fri: Rest

Sat: Rest

Sun: Run 8 mins, walk 2 mins. Repeat 3 times.


Week five

Mon: Rest

Tue: Run 9 mins, walk 1 min. Repeat 3 times.

Wed: Rest

Thur: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.

Fri: Rest

Sat: Rest


Week six

Mon: Rest

Tue: Run 15 mins, walk 1 min. Repeat twice.

Wed: Rest

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest

Sat: Rest

Sun: 5K Race!


On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks.

 

Photo Gallery:

Your photo will appear here!

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