Even though Punxsutawney Phil predicted six more long, cold, dark weeks of winter it hasn’t stopped me from seeing the light of spring. With the arrival of spring comes more 5K, 8K, 10K, half marathons, century bike rides and triathlons.
Now is the time if any to get your butt in gear and pound the pavement. If you don’t have the funds for a pricey training group follow these steps that will help you cross the finish lines in no time, with a personal best if lucky!
Runnin’ Research..
Before you set out make sure you find that perfect first race. Simply hop on google and hop to it (or shall I say run). With St. Paddy’s Day around the corner you are bound to find a fun Shamrock 5K to kick start your season. With an actual race in mind and registration complete, instead of saying “Someday I want to do a 5K” you have to get out there and do it. Therefore no excuses for training.
Runnin’ Buddy..
There’s nothing better than crossing the finish line, but it’s even better when you have a friend by your side. Find a fitness/running buddy who is as passionate about finishing a race as you are. This will help your training run smoothly.
Training 411..
Thanks to Runner’s World Magazine here is a training schedule that will help you meet your goal. This consists of three basic building blocks of speed workouts.
The 20s: Warm up by walking at a moderate pace for about 10 minutes. For the next 20 minutes, walk a bit faster than you normally do. You should feel a little winded but be able to carry on a conversation fairly comfortably. Then cool down by walking slowly for 5 to 10 minutes, or until you feel your breathing has slowed to normal.
The 10s: Walk at a moderate pace for 5 minutes to warm up. Stretch gently, then walk for 10 minutes at a faster pace than in the 20s workout. You should be breathing fairly hard but still be able to get out a few words in conversation. After 10 minutes, slow down and catch your breath. Rest for at least 5 minutes. You’ll repeat this cycle up to three times per workout, but don’t go for more than that. Remember to cool down afterward.
The 5s: This is the speed-demon workout. Don’t panic if you get red-faced, sweaty, and out of breath. That’s the idea.
Begin by warming up for 10 minutes, walking at a moderate pace. For the next 5 minutes, walk as though there’s molten lava flowing behind you, right on your heels. At this speed, you shouldn’t be able to utter a word — if you can, you’re not pushing hard enough. After 5 minutes, slow down and catch your breath. As soon as you’re breathing comfortably, pick up your pace again. You’ll repeat this cycle as many as four times per workout. Always cool down afterward.
Here’s how it will look (again courtesy of Runner’s World Magazine)–easy means a brisk one hour walk or bike ride:
Urban Girl Fitness Quote of the Day:
It hurts up to a point and then it doesn’t get any worse. ~Ann Trason
