A writer and public policy expert based in North Grafton, Massachusetts, Paul Andrew performs economic consultancy work for both foreign governments and global organizations. An active runner in his leisure time, Paul Andrew participates regularly in 5k runs.

1. PREPARING
FOR YOUR
FIRST 5K RUN
- THE WEEK
BEFORE
Paul Andrew, North Grafton

2. Introductio
n
• A writer and public policy expert based in
NorthGrafton, Massachusetts, PaulAndrew
performs economic consultancy work for both
foreign governments and global organizations.
An active runner in his leisure time, Paul
Andrew participates regularly in 5k runs.
What you do the week before your first 5k will
determine your performance on the big day.
It’s important to stay active during race week.
That doesn’t mean you should be doing 5ks
daily, however you should keep your legs
moving on a more conservative scale.
Do two or three short runs mixed with a few
pickups that week.You want to keep your legs
fit enough but not burned out before race day.
Two nights before race day, get enough sleep.
You will probably get jitters the night before
race day so getting good sleep two nights
before will ensure your body is at least a bit
refreshed.

3. First 5k • The day before race day, avoid
physically strenuous activity.You can do
a light 20-minute jog but other than
that, stay relaxed and sharp. Load up on
energy by eating carbs in portions
throughout the day and avoid indulging
in food that’ll upset your stomach on
race day. In fact, eat only what works for
you during training.
On race day, eat something high energy
at least two hours before the race. Get
to the race at least 45 minutes early,
warm up, gently stretch your muscles,
and wait for the bell.