5k Training 2025

Men lie, women lie, numbers don’t.

Day 3 - PPP

Starting Over: Training for My First 5K in Years

It’s Day 1 of my 5K training journey—and this one means more to me than just running.

On November 8, 2025, I’ll be lining up for the Green Bowie Veterans 5K. It’s the same race I last ran 3 years ago with my childhood friend, Kofi, before he passed away. Running it again feels like a tribute to him, and a way to reconnect. But this time, there’s an added layer: I’m also doing it for my young son. I want him to see what it looks like to take care of yourself, to start over when you’ve fallen off track, and to keep going even when it’s tough.

I’ll be real—I haven’t worked out regularly in a long time. Today’s first workout was a humble 1.96-mile walk/jog. My watch reminded me how out of shape I am, but that’s okay. I have officially put the cupcake down. We all start somewhere, and today was my “somewhere.” Here are the stats:

• Distance: 1.96 miles

• Time: 34:27

• Pace: 17'32" per mile

• Cadence: 118 (still learning what that means!)

The numbers don’t matter as much as how it felt: challenging, yes, but also energizing. It reminded me that my body still knows how to move, and that progress is possible if I keep showing up. I wrapped it up with a guided stretch session, and I already feel better for it.

Over the next month, I’ll be sharing my training ups and downs, from weekday jogs to weekend practice runs on the actual race course. My goal isn’t just to cross the finish line—it’s to reclaim my fitness, honor my friend’s memory, and show my son that it’s never too late to start again.

A 5K is 3.1 miles. Today, I did 1.96. I’ve got some ground to cover, but I’m on my way.