Sandoval 5K

Sandoval 5K Training

Whether you run daily or have never run a mile in your life, this simple training program will better your next Sandoval 5K pace.

Make sure that you are weight training both your upper and lower body. Too many runners focus all of their time running and stretching and not enough time weight training. And the ones that do weight train, spend all of their time on lower body.

I know it seems like lower body training is what’s important, but go outside and try and run with your arms tight to your side. It feels awkward, and you can not go nearly as fast. Arm strength and arm motion is just as important as leg strength and motion.

Sandoval 5K Weight Training

This weight training schedule is ideal for runners. It works the full body and the breakdown works great for having your longer runs on the weekends.

The running or walking portion of the workout is just as important. Unlike most running/walking training programs I prefer a consistent approach to the training. For example, I do not like walking for 2 minutes and running for 1 minute.

I believe that is a bad way to reach your goal as you are being inconsistent, and your body responds best to consistency.

Depending on your fitness level, your starting point will be different.


Whether walking or running, choose a pace that you can maintain for at least 5 minutes.

For the first 7 days, walk or run every day. Day one will be 5 minutes and every day that week you will increase your training by 1 minute. Making sure to keep the same pace (speed) throughout the entire time.

5K Training Cape Coral

You will then take Sunday (or whatever day 8 falls on) completely off, just rest. The day following your rest day you will perform a 15 minute training session at the same pace.

The goal for beginners will be to finish the 5K in 45 – 60 minutes. So now we want to continue walking or running every other day, maintaining the same pace, until you reach the 3.1 mile mark.

What we are trying to do is maintain that pace you began with and quickly increase the length of time which it is performed.

Then after you get to the 5K mark, we can begin working on decreasing your time.

Don’t forget to weight train as described above.

Intermediate & Advanced

So you are all ready to finish the Sandoval 5K but you want to better your time.

First thing, make sure that you are following the weight training schedule above. And if you need to get some direction on what exercises to perform, contact us and we can help you build a program customized to maximize your results.

Back to what I said about consistency. Tuesday, Thursday, and Saturday I want you to run or walk at your 1 mile pace for 1.25 miles. Keep the same pace the whole time.

You may find that the last quarter mile is difficult to maintain the pace, but this is where you will improve. Push yourself to maintain that pace.

On Sunday run or walk 3.1 miles at a pace that will decrease your time by 10 seconds per mile.

Chances are you will be able to decrease your time more than that, even after the first week simply because of the push on Tuesday and Thursday.

Keep doing this until the Sandoval 5K on Memorial Day and you will have your best time yet.

For more information or to get a program specifically designed for you, Contact Us or give us a call at 470-604-0038.

Pineapple-Banana Chia Energy Gel

There are a lot of energy gels out there, but most of them are full of junk. This combo will give you electrolytes, sustained energy, and tastes great, and is totally natural.


  • 1 oz chia seeds
  • 1 medium banana
  • 6 oz pineapple
  • 3/4 cup brown rice syrup
  • 1/4 teaspoon Himalayan rock salt

Mix the chia seeds with 1/4 cup of water. Stir until the chia seeds gel thoroughly, then set aside

Chia Energy Gel
This is what the chia will look like after soaked.

Peel the banana and mix with the pineapple in the blender or food processor. Blend until smooth.

Combine 1/2 cup of the fruit with the chia.

Stir in the brown rice syrup, and Himalayan rock salt.

Separate it out into the desired amounts you like, and you are ready to go.

Sandoval 5K Post Race

This part of the race is often forgotten. How to recover fast. Most of the time at races you’ll get a little pack with a banana, Gatorade and some chips. Here are the first 5 things you should do following any race for real recovery.

  1. Drink lots of water.
  2. Have a quickly digesting protein shake.
  3. Drink a mix of: 1/4 teaspoon Himalayan Salt, 1 teaspoon of magnesium citrate, 1 serving trace minerals, 1 tablespoon raw local honey.
  4. 1 hour later eat a good meal.
  5. Avoid alcohol consumption. Alcohol will seriously slow the recovery process, so the day of a race, skip the post race drinking and just enjoy in your accomplishment.