Prepping for a 5K | NSDA Walk for Talk
We are so excited that you signed up for 5K for the 2020 Walk for Talk benefiting the NSDA! Here is a little something to get you started in your training.
I don’t know about you, but I used to love running. But as I got older, I changed from running workouts to gym workouts and evening fitness classes with my friends. So, when the NSDA decided to host a virtual 5K/Fun Run, I thought, why not give that 5K run a try.
There is no better way to keep me on track than signing up for a race as motivation. So, I have committed to getting into running form to do the 5K, a personal challenge, and decided to share this training with you since you signed up for the 5K too!
There are four weeks until the big weekend of October 22-25. Remember, you have four days to complete the 5K, so you can break it up into shorter runs if that is more comfortable for you. We just want this to be a fun way to unite the NSDA community, and we appreciate all of your support.
Best regards,
Nancy Panos
NSDA Program and Service Manager
Suggested Training Plan for a 5K
Please consult your doctor with any medical issues before beginning any training program. You assume all risk and liability when proceeding with any advice, workout, or exercise in this email.
Ease into getting in shape. Start off slow and give your body time to warm up. Alternate walking and running and eventually you will be able to run up to 30 minutes consecutively. With this plan, you’ll make slight increases in your running distance while making small decreases in your walking distance each week. The goal is to make progress and be able to run, even if slowly, the entire 5K after four weeks. Be kind to yourself, because even if you aren’t able to run the whole race, these next four weeks of training will do wonders for your attitude, waistline, and stress level. So, it’s a great time to make this 4-week commitment.
Before you start any workout program, it is good idea to check with your doctor before you start any new program, especially if you have been sedentary or have an underlying medical condition. These are only recommendations.
Make sure you warm up your muscles to prevent injury. Avoid static stretches, where you hold a position. It can cause injury. Your best bet is to perform a warm-up routine for five minutes or so. This prepares your body for work.
Keep a schedule to stay on track. A schedule will keep you motivated and focused when you could otherwise make excuses. Print out your schedule and post it on your refrigerator. These reminders will keep you accountable to your commitment to health and wellness.
Here is a suggested week-by-week plan. If you find yourself out of breath in any run portion of the training program, make sure to slow your pace or take a walk break.
WEEK 1:
Day 1: Run 1 minute, walk 1 minute, repeat 10x
Day 2: Rest or cross-train
Day 3: Run 2 minutes, walk 4 minutes, repeat 6x
Day 4: Rest
Day 5: Run 2 minutes, walk 4 minutes, repeat 6x
Day 6: Rest or cross-train
Day 7: Rest
WEEK 2:
Day 1: Run 3 minutes, walk 3 minutes, repeat 5x
Day 2: Rest or cross-train
Day 3: Run 3 minutes, walk 3 minutes, repeat 6x
Day 4: Rest
Day 5: Run 5 minutes, walk 3 minutes, repeat 4x
Day 6: Rest or cross-train
Day 7: Rest
WEEK 3:
Day 1: Run 7 minutes, walk 2 minute, repeat 3x
Day 2: Rest or cross-train
Day 3: Run 8 minutes, walk 2 minutes, repeat 3x
Day 4: Rest
Day 5: Run 8 minutes, walk 2 minutes, repeat 4x
Day 6: Rest or cross-train
Day 7: Rest
WEEK 4:
Day 1: Run 9 minutes, walk 2 min, repeat 3x
Day 2: Rest or cross-train
Day 3: Run 12 minutes, walk 2 min, repeat 2x, run 5 minutes
Day 4: Rest
Day 5: Run 15 minutes, walk 2 minutes, repeat 2x
Day 6: Rest
Day 7: Race! Run 3.1 miles
Here’s to good health and your commitment to the 2020 Walk for Talk benefiting the NSDA!