We are just under 7 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). For those of you who completed 2 miles this past Saturday, you can see that a 5K is only one additional mile. And with 7 weeks of preparation, you’ll easily be able to complete it. Between now and then your endurance and pace will significantly improve.
Remember, the best method to prepare for any distance of run is the combination of slow paced jogging and walking. Walking is just part of the process. Many people assume they will be able to run two miles from the start, and that it is somehow embarrassing to stop and walk. Wrong! It’s the absolute most beneficial way to improve. Walk when you need to walk…and then pick back up with a slow jog when you’re ready.
It’s also not necessary to worry about speed. In the beginning, newer runners should jog slowly enough to maintain a conversation. The key is not to run out of breath, and as a result, out of motivation. There will be room for increasing speed in the future. For now, we should focus on completing the time & distance goal of each week…increased pace will come.
Here’s the week two schedule:
Tuesday - Run 23 min
Thursday - Run 23 min
Saturday - 2.25 miles
Sunday - Rest
- Drink plenty of water prior to your training runs.
- If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
- As the runs get longer, be sure to keep your blood sugar boosted by consuming a meal replacement shake (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.