'Good Morning America' to host 'GMA' 5K: Get started with a training plan

By GMA Team

"Good Morning America" is launching its first-ever 5K fun run, a chance for "GMA" viewers to run, walk and move together across the country.

The "GMA" 5K -- a nationwide virtual 5K fun run -- will take place on Wednesday, May 14.

Ahead of the 5K, "GMA" is getting America moving together with the "GMA" Moves club, a virtual community for "GMA" viewers who like to run, walk and embrace movement as part of a healthy lifestyle.

Research shows that staying active at any age can help add years to your life.

Now, there is a way to stay active along with "GMA" viewers across the country!

Read below for more details on how to get active with "GMA."

How do I join 'GMA' Moves on Strava

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GMA Moves

Join our "GMA" Moves club on the Strava app.

To join, first go to the "GMA Moves" Strava club by clicking HERE.

Hit "join club," and then register.

Then, download the Strava app. You'll be able to access your clubs on the Groups Tab and see club content in your feed on Home.

What is the "GMA" 5K Fun Run?

"GMA" will host its first ever "GMA" 5K Fun Run -- a nationwide virtual 5K run -- on Wednesday, May 14.

Anyone can participate anywhere! Whether it’s with a local walking or running group, friends, family or even at home on your treadmill watching "GMA," you can get in on the “GMA” 5K fun, during the "GMA" broadcast.

Is there a training plan to follow?

Yes, Strava coach Lauren Fleshman, a 5K specialist, has created two six-week training plans, one for intermediate runners/walkers and one for beginners.

Click HERE to view and save the beginner plan.

Click HERE to view and save the intermediate plan.

The training plans for the "GMA" 5K are also available on the Strava app.

How do I read the training plan?

When reading the training plan, here are a few tips from Coach Lauren to keep in mind:

• My training plans assign certain tasks to certain days, but you are welcome to move things around to fit into your life. Just be sure that you aren’t stacking tough days back to back. It is important to have an easy day after a session that challenges you.

• Days marked as "rest days" can be active days if that fits your existing lifestyle. Go for a walk or take a fitness class you enjoy, but I don’t recommend adding more running unless it’s prescribed.

• The mileage assigned to a day is an estimate. The actual number will vary based on the pace you walk or run.

• For new runners, "Operation Adaptation" days progress by a mixture of running for longer periods of time between walk breaks, and running more total minutes altogether. If you see a ratio such as (10/40) at the end of a day’s prescribed workout, that means 10 of the 40 minutes are spent running. You’ll notice that ratio changing gradually throughout the training plan.

• If the plan prescribes a "tempo," that means running at about a 7 out of 10 effort; it should be challenging but you should be able to speak in short sentences if asked a question. If you can’t speak, slow down!

• The word “fartlek” means "speed play" in Swedish, and fartlek workouts are an amazingly versatile way to build fitness. They are done as a continuous run, alternating between various speeds. The "on's" are quicker paces, and the "off's" are your easy run pace.

• A 'warmup' is an easy jog or walk, depending on your plan, and it is done at the beginning to get your body prepared for harder work. A "cooldown" is the same level of effort as a warmup, and it helps gently flush out your system so you recover better and feel less sore.

What are some more training tips from Coach Lauren?

Coach Lauren recommends fueling both your mind and body during the seven-week countdown to the "GMA" 5K.

Try to eat a meal two to three hours before going on a run, and enjoy a 150-250 calorie snack with both carbohydrates and protein within 15-30 minutes after a run to fuel your body.

In addition to eating after your run, Coach Lauren suggests setting a time and stretching for eight minutes.

In addition, she says to remember to have fun and feel satisfied and proud of what you've accomplished.

"It is extremely important to practice feeling satisfied in a world that always makes us feel we should be doing more. In running, you get to decide when you’re satisfied," she said. "My favorite way to do that after a run is to lay down on the floor with my legs up the wall and my hands resting on my belly. I let the blood from my legs flush back to my heart, and I find one thing I am satisfied with from the day and let myself revel in it for about 2 minutes."

Stay tuned to GoodMorningAmerica.com and tune into "Good Morning America" daily from 7 to 9 a.m. ET on ABC for the latest details on the "GMA" 5K and "GMA" Moves.