Forty Two Days to Your First 5K!

Perhaps you are approaching middle age or thereabouts, the worry and concerns about health and fitness are floating to the surface of your consciousness and panic is a resultant force.

This force prompts a meltdown.

“I am getting older.”

“ I have to start working out.”

“Oh no, my favourite jeans just cannot fit.”

“I am so out of breath walking up a few steps.”

“Wow, so many young people are suffering with high blood pressure or have heart problems.”

“Jeeze, so many people are dying in their twenties and thirties.”

“I really need to tone up.”

This list  could be inexhaustible, really.

That plummeting feeling in your stomach as you consider the reality of aging and age-related problems could be crippling.

That’s why I am so excited to share my uplifting, six week workout plan with you. Sharing a problem, perceived or actual, with someone else reduces the burden of carrying it alone.

Having someone on your side, encouraging you and cheering for you, like a jockey urges his horse onto victory, is a guaranteed way to overcome the seemingly insurmountable hurdles to regaining a respectable level of fitness.

Insurmountable, no; formidable, yes; doable, DEFINITELY.

Before I share the whole program with you, I just want to review some of the tips from the last post.

Pay attention to your diet, hydrate, take a good multivitamin, get enough rest,  and get a good massage or two or three.

A few more tips, before the plan, are in order.

If you already do some resistance training then keep doing it during the rest days of the plan. If you do not do any exercise at all, do not worry. After the six weeks, then you should consider beginning resistance training. As we age we need to incorporate exercises to build and strengthen our muscles, particularly those of us prone to diabetes.

Stretching is vital. Muscle groups are best stretched when warm. So I recommend some activity before beginning stretching and then launching into the walking/jogging routine.

Maximum gain is achieved by stretching after your workout. In so doing you reduce the chances of injury, you dissipate lactic acid build up more rapidly and you are better positioned for your next workout.

If you are serious about participating in the 5K which is carded to be held in the next six weeks, then I would recommend registering early.

The race on the Saturday is for women only and is held to increase awareness of breast cancer. I will have details in a later post. I only just found out that it may be held in October this year, not in September as was done in the past.

Here is a picture from a previous year, you know for inspiration:

lots of people

The one on the Sunday, 13th September, is open to anyone. It is sponsored by Venture Credit Union, based in Couva, Trinidad. The details for this one may be found here. Registration is already open and forms are available at any of their branches.

Register early. This brazen move will indicate your level of commitment, dictate your diligence and dedication to the programme and will bolster your enthusiasm.

If you really feel you need to, then register with a friend or at least enlist one for training.

Most of all enjoy your venture. You must be congratulated again for taking this epic, motivational step.

It is sure to change the course of your life, especially if you are brand new to the world of running and racing.

As promised here is your six week plan. Remember to infuse this plan with your personal spin according to your strengths and weaknesses.

Six Week Plan For Your First 5K

Six Week Plan For Your First 5K

Wk                         Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Walk 15 mins, comfortable pace

Stretch.

Rest / stroll casually Walk 9 mins, comfortable pace. Jog 1 min slowly. Walk 4 min, comfortable pace. Jog 1 min slowly. Stretch Rest / Stroll Walk 9 mins, comfortable pace. Jog 1 min slowly. Walk 4 min, comfortable pace. Jog 1 min slowly. Stretch Rest Rest
2 Walk 4 mins comfortable pace. Jog 1 min slowly.

Stretch. (warm up)

Walk 4 mins, faster than before. Jog 1 min slowly. Walk 4 mins, fast as before. Jog 1 min. Walk 2 mins. Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins comfortable pace. Jog 1 min slowly.

Stretch.

Walk 4 mins, faster than before. Jog 1 min slowly. Walk 4 mins, fast as before. Jog 1 min. Walk 2 mins. Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins comfortable pace. Jog 1 min slowly. Stretch.

Walk 2 mins. faster. Jog 1 min. Repeat last two steps, three more times for a total of 8mins walking and 4 mins jogging. Walk 2 mins. Stretch.

Rest Rest.
3 Walk 4 mins, jog 1 min, stretch.

Walk 2 mins, jog 1 min. at a faster pace.

Walk 1 min, jog 1 min, then repeat 3 more times for a total of 4 min walking and 4 min jogging. Jog 2 min. Walk 1 min Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch.

Walk 2 mins, jog 1 min. at a faster pace.

Walk 1 min, jog 1 min, then repeat 3 more times for a total of 4 min walking and 4 min jogging. Jog 2 min. Walk 1 min Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch.

Walk 1 min, jog 2 min, then repeat 3 more times for a total of 4 min walking and 8 min jogging.

Walk 2 mins. Stretch

Rest Rest
4 Walk 4 mins, jog 1 min, stretch.

Jog 4 min, walk 1 min, then repeat 2 more times for a total of 3min walking and 12 min jogging.

Walk 2 mins. Stretch

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch.

Run at a comfortable pace for 5 mins on flat terrain. Walk 1 min, then turn and run back to starting point for 5 mins. Repeat for a total of 20 mins running and 2 mins walking.

Run 20 seconds fast then walk 2 mins before stretching.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch

Run 5 mins. Walk 30seconds. Repeat three more times for a total of 20 mins running and 2 mins walking.

Stretch.

Rest Walk 4 mins, jog 1 min, stretch

Slowly jog for 30 mins or jog and walk for 30 mins. Walk 3 mins. Stretch.

5 Walk 4 mins, jog 1 min, stretch

Find a stretch with a slight incline about 100m long, run slowly from the bottom to the top. Focus on your breath, use your arms and lean forward into the incline. At the top stretch, breathe deeply then walk back down to starting point. Repeat incline run several times, increasing the pace slightly. Don’t overdo it, do not overwork.  If you feel your legs getting wobbly then you need to stop.

Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch.

Slowly jog 25 mins, run 5 mins slightly faster.

Walk 5 mins.

Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch

Jog 30 mins. Run 5 mins at a faster pace.

Walk 5 mins

Stretch.

Rest Rest
6 Walk 4 mins, jog 1 min, stretch.

Find a stretch with a slight incline about 100m long, run slowly from the bottom to the top. Focus on your breath, use your arms and lean forward into the incline. At the top stretch, breathe deeply then walk back down to starting point. Repeat incline run several times, increasing the pace slightly. Don’t overdo it, do not overwork.  If you feel your legs getting wobbly then you need to stop.

Stretch.

Rest/ Stroll/ light weights only if you normally use them. Walk 4 mins, jog 1 min, stretch.

Slowly jog 25 mins, walk 5 mins.

Stretch.

Walk casually for about 20 mins.

Stretch.

Rest Rest RACE DAY

Yeah!!

Warm up by alternately walking, jogging and then stretch before the race begins. Do not do too much or leave it out if you feel it will tire you.

Remember your objective: to begin a fitness programme and stick to it; to take part in a race and complete it.

At this stage your objective is not to win the race but to prove to yourself that you have what it takes to be committed to your health, to ascertain a standard for yourself and to obtain a baseline from which you can challenge yourself in the next race ( like how I see you as accomplishing this first task, getting in line for the next?).

Let me know how it is working out for you. If there is anything you cannot follow or if the plan is not opening please let me know so that I can fix it.

Most important is your feedback on how you are faring in this endeavour. Looking forward to hearing from you and seeing you on race day!

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