Come join us for the FIRST Annual Big Halloween Run, happening at Vancouver’s beautiful Olympic Village on Wednesday, October 30th! Whether you're looking to conquer your first 5K or want to enjoy a brisk 1K dash, this event is for everyone—families, friends, leashed dogs, and even strollers! 🎃👟
The evening kicks off with a 1km dash at 6pm, followed by the 5km run/walk at 7pm along the scenic seawall. It's a perfect opportunity to enjoy a festive run, meet fellow tricksters, and maybe even snag a door prize!
For those of you who are thinking, “I’ve never run a 5K before,” don’t worry—I’ve got you covered with a simple, effective training plan that will have you ready to cross that finish line with confidence and a smile!
Your 30-Day First 5K Training Plan
Training start date (you got this!) : September 30th!
Goal: Complete your first 5K on October 30th
Week 1: Building the Foundation
Monday: 20-minute brisk walk or light jog.
Wednesday: 1-minute jog + 1-minute walk intervals for 20 minutes.
Friday: 2-minute jog + 1-minute walk intervals for 20 minutes.
Weekend: 30-minute walk at a comfortable pace.
Week 2: Stepping Up the Intensity
Monday: 3-minute jog + 1-minute walk intervals for 20 minutes.
Wednesday: 5-minute jog + 2-minute walk intervals for 25 minutes.
Friday: 7-minute jog + 3-minute walk intervals for 25 minutes.
Weekend: 35-minute walk or hike. Explore a local trail or park!
Week 3: Boosting Confidence
Monday: 10-minute jog + 2-minute walk intervals for 25 minutes.
Wednesday: 15-minute jog + 5-minute walk intervals for 30 minutes.
Friday: 20-minute jog + 5-minute walk intervals for 30 minutes.
Weekend: 3km walk or light jog along a flat path. Keep it fun and easy!
Week 4: Ready, Set, Run!
Monday: 20-minute jog + 5-minute walk intervals for 30 minutes.
Wednesday: 25-minute jog. Aim for a steady pace without stopping.
Friday: 2km jog. Focus on finding your rhythm and enjoying the run.
Weekend: 1.5km walk or light jog, followed by some gentle stretching.
The Final Push: October 28th & 29th
Monday & Tuesday: 1km jog to keep your legs fresh. Add a few gentle stretches and get plenty of rest.
Tips for a Fun & Successful Run
Stay Hydrated: Drink water throughout the day, especially before and after your training sessions.
Dress Comfortably: Choose breathable, moisture-wicking clothing and shoes that support your feet.
Fuel Up: Have a light snack like a banana or energy bar an hour before you run.
Pace Yourself: It’s okay to walk! The goal is to finish, not to finish fast.
Celebrate Each Milestone: Every step counts. Share your progress with our Forever Active community for support and encouragement!
This Halloween-themed run is all about having fun and challenging yourself in a supportive environment. Whether you’re running your first 5K or bringing the family for a 1km dash, I can’t wait to see you there, dressed in your spookiest attire and ready to enjoy a night of fitness and festivity!
Register today and let’s make this a night to remember!
See you there!
Uli
