5K Challenge (Week 5-8)

Okay ladies we are 4 weeks out from our first race the Merrimack Sparkler 5K. I promise you if you follow this workout every day doing the milage/minutes noted for each day you will be able to complete the 5K and feel really great at the end. This month we will be meeting at the Milford Oval on Saturday, June 28 at 8:00 am for our 3.5 mile run/walk. Make sure to register for the race. Check the link below for info on race.

http://www.nhsite.com/roadrunners/sparkler/

Week 5 (June 9-15):

M- Walk/XT Walk or XT 20 min.

T- Run Run 15 minutes

W- Walk/XT Walk or XT 20 min. or off

TH- Run Run 20 minutes

F- Walk/XT Walk or XT 20 min.

S- Run Run 2.5 miles

S- Rest

Training tip:On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6 (June 16-22):

M- Walk/XT Walk or XT 30 min.
T- Run Run 20 minutes
W- Walk/XT Walk or XT 30 min. or off
TH- Run Run 25 minutes
F- Walk/XT Walk or XT 30 min.
S- Run Run 3 miles (on race course if possible)
S- Rest

Training tip:Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, and 1,500 milligrams if you're over 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7 (June 23-29):

M- Walk/XT Walk or XT 30 min.

T- Run Run 25 minutes

W- Walk/XT Walk or XT 30 min. or off

TH- Run Run 30 minutes

F- Walk/XT Walk or XT 30 min.

S- Run Run 3.5 miles (we are meeting at the Milford oval at 8:00 am to run a 3.5 mile course)

S- Rest

Training tip:Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8 (June 24 - July 6):

M- Walk/XT Walk or XT 30 min.
T- Run Run 25 minutes (easy)
W- Walk/XT Walk or XT 30 min. or off
TH- Rest (take a 10 minute easy walk)
F- Race Day

S- Rest and drink lots of fluids
S- Rest and drink lots of fluids

Training tip:For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.