The countdown is on, there are only weeks left until the Avera Race Against Breast Cancer. So for those running in the race there's not much time to get prepared. But before you call it quits, there's a class at the Avera McKennan Fitness Center that will whip you into race form.
The sun and most of Sioux Falls are still sleeping but a handful of go-getters are putting in a few early morning miles.
"Well it's been a while since I've done any running at all so this is obviously motivation for me and I've got my family running with me and they're all in much better shape than I am so this is been very helpful." Said Molly McCarthy.
This group makes up the 5K and 10K training class at the Avera McKennan Fitness Center. Trainer Marne Schelling has been running since high school but she makes sure first time 5K-ers are properly trained.
"If it's your first one you can run too much possibly or not train enough so you'll get to the race and you'll either be injured from running too much because you didn't train properly or you will feel awful because you haven't trained and then you get out there and try to run 5K." Said Schelling.
Marne says you need about 6 weeks of training to be ready for a race. But before your shoes hit the pavement you need to make sure your body and mind are in the right place.
"Make sure you're warmed up, you want to stretch and running your own pace it's not a race against the other guy it's just a race against yourself." Said Schelling.
And make sure you don't over do it, you only need to run three days a week. So take it easy and have fun.
"Two good days of training runs where you're doing hills or intervals and then one long slow distance day to help you build your endurance." Said Schelling.
It's not just for newcomers, a class like this can teach even the most experienced runners some new tricks.
"A class like this definitely does help, somebody like Marne helping to train you appropriately like today we ran sprints I've been a runner for most my life I never sprint and it will probably help me to be a faster runner after all so it's good to do." Said Lindsey Meyers.
There are countless excuses to keep you from running but take it from Molly, she's running the Avera 5K for her mom who passed away last year from breast cancer.
"I am one of those couch potatoes so there's all kinds of information on the Internet to get up and do something so it makes it fun and if you're doing it for a purpose or with other people it makes it a lot more enjoyable." Said McCarthy.
Having a buddy can also make it easier to brave the cool spring air.
"It's not so bad once you actually get to the fitness center and get yourself going in the morning you can do it so the hardest part is just getting out of bed." Said Meyers.
The first step is just that, take the steps and get moving.
"I think anybody can do a 5K, I still say anyone can run, so for sure with the right training and the right knowledge, definitely." Said Schelling.
The 5K and 10K race training class meets every Tuesday at 6am. So don't hit the snooze, start your training now or you'll definitely feel it come race day. For more information about the fitness center or becoming a member just call 877-AT-AVERA.