New Year's Resolution: Run a 5K

Running is an inexpensive and flexible way to keep a New Year's resolution to get more active or lose a few pounds. The DC area is lucky to have great outdoor running options and plenty of events to train toward if you need a deadline to help you meet your goal.

The Mayo Clinic offers a free online training schedule developed by Olympian Jeff Galloway to get you 5K run ready in just seven weeks, even if you are a beginner. A 5K run is 3.1 miles.

"Don't be daunted by the distance. A 5K run is a great distance for a beginner. And you can prepare for a 5K run in just two months," according to the Mayo Clinic website.

With the training schedule in-hand, you can pick a local race seven or eight weeks in the future and start working toward your goal.

Here's a list of several local 5K races that might be interesting to you:

• Jan. 5, Saturday Long Run hosted by Pacers. Gravelly Point Park by Ronald Reagan Airport, 8 a.m. to 10 a.m. (Arlington/Alexandria)
• Feb. 23 Have a Heart for Hoffman-Boston Elementary School 5K (Arlington)
• March 2 EmpoweRun 5K (Washington, DC)
• March 2 Bright Beginnings 5K (Washington, DC)
• March 24 Chris4Life Scope it Out 5K Run/Walk for Colon Cancer Awareness (Washington, DC)
• March 24 W&OD Trail 5K (Falls Church)
• April 5  Crystal City 5K Fridays (Arlington)
• May 12 2013 National Police Week 5K (Washington)

Or if you want to train for a longer race:

• Feb. 17 The George Washington Birthday Classic 10K (Alexandria)
• March 9 The Georgetown 10 Miler (Washington, DC)
• March 9 Four Courts Four Miler (Arlington)
  
• March 10 St. Patrick's Day 8K (Washington, DC)

And if you need a little companionship to make sure you put in the miles, local running and fitness shops often have group running options each week.

In Alexandria, Pacers in Old Town is a great resource for equipment, races and weekly runs for all levels. For moms, local group Moms Run This Town in Alexandria is also a great way for women to connect through running events. Moms Run This Town offers info on runs through a Facebook group.

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