Welcome to episode 41 of the Kinda Fast Podcast!

This week, we’re diving into a super practical topic: what to expect at your first 5K — especially if you’re coming from a Couch to 5K training plan. With so many runners in our community gearing up for their first race, this episode is your simple, no-stress guide to feeling confident on race day.

We kick things off with What Does That Even Mean? and break down the term fartlek — what it is, how it works, and why it’s a great way to introduce speed into your training without overcomplicating things.

In running news, we cover:

• A wild Strava story and important safety reminders for runners
• A hilarious Chuck Norris-themed 5K
• The inspiring legacy of Boston Marathon pioneer Bobbi Gibb
• A full-circle moment from the Cooper River Bridge Run

Then we dive into the main topic: your First 5K Guide. We walk through:

• What to do before race day (planning, logistics, and timing)
• What to expect on race morning (nerves, pacing, and the start line experience)
• What happens after you finish (recovery, celebration, and what’s next)

Whether you’re training for your very first race or supporting someone who is, this episode will help you show up prepared and confident.

We also introduce our Faith in Motion Kit — a 12-week devotional experience designed to help you stay consistent in Scripture while staying active.

And for Easter weekend, we’re doing something a little crazy…

For every Faith in Motion kit sold from Friday through Easter Sunday at 9PM, the Upward Running team will run 1 mile per kit sold.

Yes… really.

Follow along on social to see how it goes — and maybe make us run a few extra miles 😉

Get your kit here: www.upwardrunning.com/faithinmotion

If this episode helped you feel more ready for your first 5K, share it with a friend, your run group, or someone starting their Couch to 5K journey.