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Our up-coming family weekend at Virginia Tech just got more colorful.
Everyone needs eye protection. I'll bring the white t shirts. We just need a team name...
Can't wait!!
Not a regular runner
but want to do a 5K just to see what all the fuss is about?
30 minutes, 3 days a week, for 4 weeks - You're there!
Here's the plan:
first, find and register for a 5K near you about 4-5 weeks from now. Yep - register and pay for it. Mark it on your calendar. Tell someone you are doing it. Commit. That accountability will get you through the training.
Week 1 on 3 non-consecutive days:
- Run 10 minutes: On a treadmill, walk at a brisk pace. Then slowly increase the "speed" of the belt a little at a time until you are forced to shift from a walk to a jog. Increase the speed slowly (if needed) until that jog feels like a comfortable pace for you. Relax your shoulders, comfortably swing your arms, and run for the full 10 minutes. If it feels too hard, slow the treadmill down a little but keep going. Open your mouth and breathe. Take note of the speed you have set on the treadmill. On your next run, you can adjust from there.
- Walk 20 minutes: slow the treadmill down to a brisk walking pace - not a I-can't-possibly-walk-any-faster-without-dislocating-a-hip pace but not a browsing-the-clearance-rack-at-Target pace either. Somewhere in between. Take note of that speed on the treadmill.
Do this workout one day a week outside. Training on a treadmill is great. It will teach/remind you to put your feet down in a straight line, it helps regulate your pace, and it takes out any excuse of weather for skipping your training But it is also important to train outside. You need to prepare your bones, joints, and ligaments for the impact of hard surfaces. Don't worry if your pace is choppy - new runners will likely surge back and forth between running too fast and too slow. Your speed doesn't matter. It's all about time. Use your watch and just keep running for the full time, even if you are running really SLOWLY. Then walk for the full time.
If you don't have access to a treadmill, just grab your watch and head out the front door.
Week 2 on 3 non-consecutive days, at least once outside:
Week 3 on 3 non-consecutive days, at least once outside:
Week 4 on 3 non-consecutive days, at least twice outside:
- Run 15 minutes
- Walk 15 minutes
Week 3 on 3 non-consecutive days, at least once outside:
- Run 20 minutes
- Walk 10 minutes
Week 4 on 3 non-consecutive days, at least twice outside:
- Run 25 minutes
- Walk 5 minutes
5K day: Run from start to finish!!
Good luck!