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5k Training Program for New Runners Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 5/28 20 min Off 20 min off 20 min 30 min 6/4 25 min off 20 min off 25 min 35 min 6/11 25 min off 30 min off 25 min 40 min 6/18 30 min off 30 min off 30 min 45 min 6/25 3 miles off 3 miles off 3 miles 4 miles 7/2 3 miles off 4 miles off 3 miles 4 miles 7/9 4 miles off 4 miles off 4 miles 5 miles 7/16 4 miles off 2 miles off 1 mile Hampton Jailhouse 5k RACE DAY! While there are lots of great programs for people who are totally new to running, this program is set up to be an eight week training schedule leading up to the Hampton Jailhouse 5k. This program is designed for people that exercise sporadically and have a base of fitness. PHASE ONE For the first four weeks, the program focuses on a specified period of exercise. This exercise can be either running or a combination of running and walking. If you are going to run and walk, break each run into 5 minutes segments. Run for 3 minutes and walk for two minutes. This will let you build up your strength for running without over-exerting yourself during these early workouts. It is important to develop greater aerobic capacity while minimizing the risk of injury. To that end, one should be able to maintain a conversation while exercising during these first four weeks. PHASE TWO As aerobic capacity increases and muscles become accustomed to lengthy periods of exercise, the body is ready to advance to running as the primary exercise. Again, it is important not to overexert yourself. Many people injure themselves during this phase because they are enthusiastic about their progress and try to run too far too fast. It is vital that you maintain the “conversational effort” that was your guide during the first phase of training. This might mean utilizing a walk/run strategy, especially on the longer runs. It is best to set out a plan to alternate between walking and running before you set out on the run. You want to walk BEFORE exhaustion sets in. This will let you keep your heart rate from spiking and will give you the stamina to run with more energy during the running parts of your work out. OTHER CONCERNS 1. Shoes – Shoes are the most important piece of equipment for a runner. There is no perfect shoe for everybody or even every type of runner. The wrong shoe, however, can lead to discomfort and ultimately to a nasty injury. If you are not sure which shoes to buy, it is a good idea to invest in a trip to one of the local running specialty stores for a fitting. They will have the expertise to get you in the right shoe for you. You will also likely get exposure to lots of other gear for runners. (The range of socks alone can be intimidating.) 2. Rest – We don’t get stronger by working out. We get stronger when we rest after working out. You should expect some general soreness and muscle fatigue. That is a sign that your body is adjusting to the demands of running. But you have to give your muscles time to recover from each workout. Listen to your body and make adjustments to the schedule that fit your approach to running. 3. Injury – Soreness is to be expected. Pain is not. If you have pain in one leg but not the other leg, that is a sign of injury. If you have pain that affects the way that stride, that is a sign of injury. If you are not sure if you are sore or injured, ALWAYS err on the side of caution and rest. It is always better to be undertrained rather than injured. 4. Running community – It might seem intimidating to take up a new activity. It can be lonely running by yourself. On the other hand, you are not likely to find a more open and encouraging group of people than you will find in your local running community. Every single runner started out as a novice. They all know the courage that it takes to make a commitment like this one and All runners want to see other runners succeed no matter what the definition of success might be. Find a group of runners. ( www.atlantasouthsiderunners.com) Ask questions. Meet them for group runs. Get involved. I promise they will be as inviting and friendly to a novice as they would be to an Olympian. July 21 will be here before you know it. Lace up your shoes, get out and run. Stay focuses and motivated for eight weeks and you will be ready to rock at the Hampton Jailhouse 5k! As always, you can get advice, ask questions or make comments at firstname.lastname@example.org. See you at the races!
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