Training for a 5K Run or a 100K Bike Ride: How St. Mary’s and Sacred Heart Wellness Centers Can Help You Achieve Your Goals
April 21, 2025Categories: Healthy Living
Tags: Exercise
Athens, Georgia, is home to one of the most exciting cycling events in the country—the Athens Twilight Criterium. This high-energy race draws elite cyclists from around the world, inspiring many in our community to set new fitness goals, such as completing a 5K run or a 100K bike ride. Whether you're just starting out or looking to improve your endurance, the St. Mary’s and Sacred Heart Wellness Centers offer the guidance, training, and support you need to succeed.
How to Train for a 5K Run
A 5K (3.1 miles) is a fantastic goal for beginners and experienced runners alike. Here’s a step-by-step guide to building up to race day:
- Start with Walk-Run Intervals – If you’re new to running, begin with short running intervals followed by walking breaks. Gradually increase your running time each week.
- Follow a Training Plan – A typical 5K plan lasts 6-8 weeks, with 3-4 training days per week.
- Incorporate Strength Training – Building leg strength helps prevent injuries and improves endurance.
- Listen to Your Body – Rest days are just as important as training days. Allow time for recovery to avoid burnout.
- Join a Running Group – Training with others can keep you accountable and motivated.
How to Train for a 100K Bike Ride
Cycling 100 kilometers (about 62 miles) requires stamina, strength, and smart preparation. Follow these steps to get race-ready:
- Gradually Increase Mileage – Start with shorter rides and add 10-15% more distance each week. Gradually increasing your mileage will also improve your tolerance for the saddle and riding position.
- Practice Long Rides – Aim for at least one long ride per week to build endurance.
- Fuel Your Body Properly – Stay hydrated and consume enough carbohydrates and electrolytes during long rides.
- Cross-Train and Strengthen Your Core – A strong core and legs will help you maintain power and efficiency on the bike.
- Learn Bike Handling Skills – Practice shifting gears, braking smoothly, and handling different terrain to ride confidently.
- Wear a helmet - Bike helmets can help protect against head injuries. Also wear brightly colored clothing to help drivers better see you and use front and back lights at night and when visibility is low.
How St. Mary’s and Sacred Heart Wellness Centers Can Support Your Training
At St. Mary’s and Sacred Heart Wellness Centers, we provide the tools and guidance to help you train effectively:
- Personalized Training Plans – Our fitness experts can design customized running and cycling programs.
- Group Fitness Classes – Join strength and endurance-building classes to improve performance.
- State-of-the-Art Equipment – Use our treadmills, stationary bikes, and resistance training machines.
- Recovery and Injury Prevention – Learn stretching, mobility, and injury prevention techniques.
Ready to Take on the Challenge?
Whether you're inspired by the Athens Twilight Criterium or simply want to reach a new fitness milestone, St. Mary’s and Sacred Heart Wellness Centers are here to help. From your first step to your last mile, we’ll support your journey to success.
Join us today and let’s get training for your 5K or 100K ride!
- St. Mary’s Wellness Center - 2470 Daniells Bridge Rd., Bldg. 300, Athens, GA | St. Mary's Wellness Center - Gym | Athens, GA - (706) 389-3356 or email wellness@stmarysathens.org
- Sacred Heart Wellness Center - 367 Clear Creek Parkway, Lavonia, GA | St. Mary's Sacred Heart Wellness Center | Lavonia, GA - (706) 356-7411