If it wasn’t frigid cold temperatures then it was snowing and sleeting. When it wasn’t snowing and sleeting it was 40 mph winds. And when we didn’t have 40 mph winds then it was Starbucks running out of your favorite Latte. Life is just full of challenges these days. Needless to say it seemed like the weather gods were a little bit pissy on the east coast this year.
Spring is finally here and with hopefully continually warmer temperatures it’s a great time to get your butt back in gear and utilizing the beautiful weather for outdoor physical activity. So shake off those SAD symptoms, lace up your shoes and head outdoors.
But where to begin, are you a seasonal yogger? Perhaps a devoted walker that wants to kick their game up a notch? Or maybe you want to support your favorite charity 5K race and not meet the cute medic while lying on a gurney. Whatever it may be, here is a great six week plan to turn you into a runner, get you active for the summer and bathing suit season and ready to take on the world! Well maybe let’s just start at a 5K
|Week||Workout 1||Workout 2||Workout 3|
|1||Run for 6 minutes.
Lower you heart rate by walking or jogging for 2 minutes. Repeat.
|Run for 8 minutes. Lower your heart rate by walking or jogging for 2 minutes. Repeat.||Run for 6 minutes. Walk or jog for 2 minutes. Repeat.|
|2||Run for 8 minutes. Walk or jog for 2 minutes. Repeat.
|Run for 10 minutes. Walk or jog for 2 minutes. Repeat.||Run for 8 minutes. Walk or jog for 2 minutes. Repeat.|
|3||Run for 12 minutes. Walk for 3 minutes. Repeat.||Run for 15 minutes. Rest for 5 minutes. Repeat.
|Run for 12 minutes. Walk for 3 minutes. Repeat.|
|4||Run for 15 minutes. Slow down to a jog for 5 minutes. Run for 10 minutes.
|Run for 18 minutes. Walk for 2 minutes. Repeat.||Alternate between 100m sprints and 100m walks for 15 minutes. Jog for 5 minutes.|
|5||Run for 20 minutes. Rest until your heart rate returns to normal. Repeat.||Alternate between 100m sprints and 100m jogs for 20 minutes. Cool down with a 10 minute light jog.
|Run for 10 minutes as fast as you can while keeping a steady pace. Walk for 8 minutes. Repeat.|
|6||Run for 30 minutes and document the distance you cover. This will help you find a good pace for your race.
|Alternate between 1 minute sprints and 1 minute jogs for 20 minutes. Cool down with a 10 minute light jog.||Run for 10 minutes as fast as you can while keeping a steady pace. Walk for 8 minutes. Repeat.|
|5K Week!||Jog for 30 minutes.||Jog for 20 minutes.||5K Day!|
Remember, patience is a virtue. Even the most seasoned runners have good days and bad. So keep at it, hydrate, eat right, stretch afterwards, and get some sleep… when you can!
Comment below and let us know how your training is going.
Create a healthy day!
Founder of RemixYourHealth