Run Coach: Week 5

KEEP-RUNNING

Dear Runner,

This is week five training plan for the beginner runner.

Hopefully last week made you comfortable running for a total of 20-minutes with walking breaks in between.  Each week, we take it a step closer to running for 30-minutes at a time.

This week marks the end of an entire month of running for you!  That’s great news, it also means you are over halfway there.  By the end of this month, you will be capable of running for 30-minutes without stopping.  That’s an awesome accomplishment that you should feel good about.  Keep up the great work!

As always, if you feel you need to repeat last week, PLEASE do so.  This is not a contest and the important part is that you progress at your own pace.  If you are gasping for air at any given time, you need to slow down and go back and repeat a few days.  It’s o.k. to repeat!!

If you have not already, please read the following before beginning:

Preparing to Run

Run Coach: Preface

Run Coach: Week 1

Run Coach: Week 2

Run Coach: Week 3

Run Coach: Week 4

DAY 1 (Day 29 of the Program):

GOAL: Complete 40-minutes – running 24-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 7-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 7-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 2 (Day 30 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 3 (Day 31 of the Program):

GOAL: Complete 40-minutes – running 24-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 7-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 7-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 4 (Day 32 of the Program):

GOAL: Rest Day – no leg workouts – rest leg muscles 

DAY 5 (Day 33 of the Program):

GOAL: Complete 40-minutes – running 26-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 6 (Day 34 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 7 (Day 35 of the Program):

GOAL: Complete 40-minutes – running 26-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

CONGRATULATIONS!!!  You’ve completed week FIVE (35-days) of training.  It doesn’t matter if you kept up or if you jumped ahead.  What matters is that you finished without giving up.  You can decide if you’d like to repeat or move on.

This Weeks Tip:

This is a good week for you to take a hard look at your shoes.  I recommend a good quality running shoe, that you have been fitted with at an actual running store, if you plan to continue running further. I know it’s an expense, but it’s worth every penny.  It will save your joints from wear and tear.  Do yourself a favor and avoid serious damage to your body by purchasing a good shoe for your sport.  Regular sports store employees are not knowledgeable enough to assist you.  You will need to visit a store that specializes in athletic shoes.  Most of them actually have the word running in their title.  Ask a fellow runner to recommend a place to go.

This Weeks Mantra:

“I am stronger than this moment”

running-mantra-1

Remember this information that repeats each week un-changed:

Each day, follow the guidelines for your training.  However, the goal is never to over-exert.  If you feel as if you cannot catch your breath or that your heart rate is too high, please walk during the next run or until you can catch your breath and your heart rate has returned to near normal.  It’s totally not necessary, but a heart rate monitor makes it really easy to keep an eye on your heart rate. If you’d like to invest in one, please feel free to do so.  Otherwise, use the old-fashioned method:

You can check your heart rate with your index finger on your main artery in your neck for a 10-second count and multiply that number by 6.  Compare your heart rate to that of this chart for your age using the Mayo Clinic’s Calculator.  If at any time you are way over your target rate, you should walk until you return to normal.

You should always be approved by your health care provider to start any exercise training plan – especially cardio conditioning. It’s very important to make certain you are healthy enough to begin this plan.  See your doctor to get clearance.

Keep in mind, I am not a certified run coach and don’t pretend to be.  I am writing this because it is what I did, personally, to begin running.  It worked for me and I want to share it with you.  My personal opinion is that most professional training schedules you find on the web, go too fast for true beginners.  I think they are more suited for a person that’s a more seasoned athlete than the average Joe.  I was the average Joe and this is how I began.  Of course, day one, I overexerted and felt like a failure, so this is the plan I followed after I learned from that mistake.

Remember to adjust your caloric intake, if needed.  You will be burning a ton of fat in the beginning because you are basically interval training.  Try to eat low fat, nutritious and healthy items for best results.

I do not recommend stretching before you begin.  You may stretch your muscles immediately after your training session.  For more information on this, read Stretch Before or After?.

*It’s your choice where you run.  It can be done on a treadmill or in your neighborhood.  However, I recommend going to your local high school and using the track, in the beginning.  It’s easier to keep an accurate time when you’re not worried about where you are going.  Also, you can skip the timer all together and use the track to time yourself.  Use your watch to see how long it takes you to run one lap.  Then time how long it takes to walk one lap.  Use the results to modify your walk/run program.  As long as your times are close it’s good enough.  Try timing yourself again several times to make certain your running pace is consistent and adjust accordingly.

 

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3 thoughts on “Run Coach: Week 5

  1. Pingback: Run Coach: Week 8 | phatandfit

  2. Pingback: Run Coach: Week 7 | phatandfit

  3. Pingback: Run Coach: Week 6 | phatandfit

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