The program will zoom in on that address and mark it with a little red beacon. Now click on the ruler icon in the horizontal bar. In the window that now opens choose "Path" and set the measurement to "Kilometers."
In the main window click on the street or path where your starting point is, decide in what direction you want to run, and make a second click where you want to do a turn.
The program will start tracking the route, in the small window showing you the total length you so far clicked together. Do this until you reach 5 km. If you want to end your 5K where you started, you should of course plot a circuit.4. Warm UpOk, you got your shoes on, you got your route plotted and you are at the beginning of your course. But before you start the 5K proper, you should warm up by swiftly walking for 2 to 3 minutes. This will increase blood flow to your muscles and prepare them for the task ahead.Do not stretch before you run, as stretching cold muscles can do more damage than good.5. Starting To RunNow you are good to go and you start to run. At this point it helps to remember that running is nothing but a rate of moving that is slightly faster than swiftly walking. A good rule of thumb is to run at a speed where you can still hold a conversation. Don't make the beginner mistake of running as fast as you can. It won't work.Because if you are untrained, even a moderate rate will feel like too much for longer periods of time. But that is no problem. Simply jog for as long as you can, then take a break where you swiftly walk. When your breath and heart beat have gone down, start jogging again.Do this until, well, now you get to decide:5a. Your First 5K: The Brutal WayThis I don't recommend, but I know that some of you will want to try it out: beginning with the whole route.When you start you will have to take lots of breaks and doing the entire 5K can easily take an hour or longer. You may even feel that the second half is one long break. That can be rather demotivational and I think it's better to try it in smaller steps, each signifying an achievement.5b. Your First 5K: The Sensible WayTherefore what I'd much rather have you do is breaking down the route into five parts (again using Google Earth's plotting tool), each 1 km long:
- Run 1k until you can do it without a break, then
- run 2k until you can do it without a break, then
- run 3k until you can do it without a break, then
- run 4k until you can do it without a break, then
- do the whole thing