5K CHALLENGE (WEEK 1-4)

Okay I have been wanting to do this for a while now and so I am finally going to do it. I want to challenge anyone that wants to take on this challenge and join me... to commit, train and complete a 5K race of their choice. We are offering it as an enrichment event in our ward and I was asked to put together a training for it. We are actually working up to a 10K in October so if you want to continue on with us you are welcome. The 5K that we will be doing is on July 4 in Merrimack, NH called The 5K Sparkler. I am going to be doing this race with Kevin and 1/2 of my ward. I know that most of your areas probably offer a 5K race on this day so just do a google search for your area and find one to join.

-The first thing you want to do to help out with this committment is actually find a race in your area and pay for it. I have found that when I actually make a committment to something and put money down that I am more likely to follow through with it (it makes it a little more REAL).

-The next thing you want to do is find a support system, a friend or family member that is willing to do the race with you. It is always more fun to do something WITH someone else to share that experience with.

-Make sure to have a good pair of walking/running shoes. You do not have to pay a lot for shoes, just make sure that they fit and are an actual running shoe. In the Salt Lake area there is a shoe store named Oshini's (on about 7800 S. and Redwood Road). They will fit you for a great shoe for a great price. Just make sure to let them know your price range. They really do know what they are talking about.

-And the final thing you want to do is find a great work out program to follow. I know for certain that if you COMPLETELY follow the milage that they tell you to do each day that you will be able to finish your first 5K with ease and feel good about your race.

Okay, so here we go. I went to Runnersworld.com and found a great first 5K race training guide. I know people of all levels will be able to run 3 miles and feel good about themselves. Remember the goal of this training log is to run 30 minutes continuously. Please let me be your biggest cheerleader and cheer you on as you go. Please use this blog to post any comments that you have or any questions that you would like help with. I look forward to planting the seed of running and loving it in many. I have confidence that this will help you feel great about yourself and the accomplishment that you have decided to commit to.

Here are 4 key points to consider before you begin the 8-Week Program.
-If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.
-Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.
-Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.
-Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Week 1 (May 12-May 18):
M- Run & Walk Run 1 minWalk 2 minRepeat 10X
T- Walk Walk easy30 min
W- Run & Walk Run 1 minWalk 2 minRepeat 10X
TH- Walk Walk easy30 min or off
F-Run & Walk Run 1 minWalk 2 minRepeat 10X
S-Run & Walk Run 1 minWalk 2 minRepeat 10X
S-Rest

Training tip:To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

WEEK 2 (May 19-25):

M- Run & Walk Run 2 minWalk 1 minRepeat 10X
T- Walk Walk easy30 min
W- Run & Walk Run 3 minWalk 1 minRepeat 7XRun 2 min
TH- Walk Walk easy30 min or off
F- Run & Walk Run 4 minWalk 1 minRepeat 6X
S- Run & Walk Run 4 minWalk 1 minRepeat 6X
S- Rest

Training tip:Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch prior to running. Save it for after your workout or in the evening while you're watching TV.

WEEK 3 (May 26-June 1)

M- Run & Walk Run 5 minWalk 1 minRepeat 5X
T- Walk Walk easy30 min
W- Run & Walk Run 5 minWalk 1 minRepeat 5X
TH- Walk Walk easy30 min or off
F- Run & Walk Run 6 minWalk 1 minRepeat 4XRun 2 min
S- Run & Walk Run 6 minWalk 1 minRepeat 4XRun 2 min
S- Rest

Training tip:Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

WEEK 4 (June 2-8):

M- Run & Walk Run 8 min Walk 1 min Repeat 3X

T- Walk Walk easy 30 min
W- Run & Walk Run 9 minWalk 1 minRepeat 3X
TH- Walk Walk easy30 min or off
F- Run & Walk Run 10 minWalk 1 minRepeat 2XRun 8 min
S- Run & Walk Run 11 minWalk 1 minRepeat 2XRun 6 min
S- Rest

Training tip:In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Good Luck!