5k Ready In 9 Weeks

So this is something I saw in the May 2015 issue of Runner’s World and I really really wanted to do a post on it.

The article is “Can I Ask You Something?” a beginner’s special, and it covers a lot of common questions individuals have when they start running.  Everything from shoes, to gear, to food etc.

I remember the first 5k I did, and I remember training for it too.  I remember the training plan I picked – it just did not go with my schedule at the time, but being a newb – I thought I was basically bound to this plan, or failure would ensue.

Well I still finished my race.  And once I did – I knew I could do it again.

imagesCAQWPOKT

And what I have learned more than anything else is: treat others’ advise as a “guideline” but modify it to what works for you.

But here is the plan they posted to be 5k ready in 9 weeks – again the original is from Runner’s World May 2015.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Jog 1 min, walk 3 min x 20 minutes

Rest

Jog 1 min, walk 3 min x 20 minutes

Rest

Rest

Jog 1 min, walk 3 min x 20 minutes

2

Jog 1 min, walk 3 min x 21 minutes

Rest

Jog 1 min, walk 3 min x 21 minutes

Rest

Rest

Jog 1 min, walk 2 min x 24 minutes

3

Jog 90 sec, walk 2 min x 21 minutes

Rest

Jog 90 sec, walk 2 min x 21 minutes

Rest

Rest

Jog 90 sec, walk 2 min x 25-30 minutes

4

Jog 90 sec, walk 1 min, x 20-25 minutes

Rest

Jog 90 sec, walk 1 min, x 20-25 minutes

Rest

Rest

Jog 90 sec, walk 1 min, x 25-30 minutes

5

Jog 2 min, walk 1 min x 20 minutes

Rest

Jog 2 min, walk 1 min x 25 minutes

Rest

Rest

Jog 2 min, walk 1 min x 30 minutes

6

Jog 3 min, walk 1 min x 25 minutes

Rest

Jog 3 min, walk 1 min x 25 minutes

Rest

Rest

Jog 3 min, walk 1 min x 30 minutes

7

Jog 3 min, walk 45 secs x 30 minutes

Rest

Jog 3 min, walk 45 secs x 30 minutes

Optional: cross train 30 min

Rest

Jog 3 min, walk 45 secs x 35 minutes

8

Jog 4 min, walk 30 sec x 30 minutes

Rest

Jog 4 min, walk 30 sec x 30 minutes

Optional: cross train 30 min

Rest

Jog 3 min, walk 45 secs x 35 minutes

9

Jog 5 min, walk 30 secs x 30 minutes

Rest

Jog 5 min, walk 30 secs x 30 minutes

Rest

Rest

Run 5k!!

Celebrate

 

So I actually like this, and wish I had found something like this when I prepared for my first 5k.  Mainly because the training plan I used said nothing about walking – so every time I had to walk on jog – I felt like a failure.

This is (in my humble opinion) a perfect plan for newbie runners.

And again- this is the perfect time of year to start making those goals: 5k, 10k, half, FULL?!?  Whatever your long or short term goal may be- we all have to start somewhere.  Personally I started running partially out of boredom, and needing to relieve stress- and then I wanted to sign up for a race.

imagesCAADW7PC

Signing up for races is a great way (again in my humble opinion) for a cheapo like me to stay on track with their running plan.  Because races cost money to sign up for – and to slack off – is to waste that money – to me.

And yes there are days when it is hard to get out of bed, or get off the couch, and that’s when I personally think about why I am doing that run – and what I am training for, and what I want to accomplish in the race I’m training for.

And one of the most gratifying feelings – is knowing I have improved, that I have bested my own best.

Outside of races I have ran in the past these are some helpful links I use to find races:

http://www.runningintheusa.com/

http://www.playmakers.com/Events/Calendar.aspx

These are the links I personally use the most.

I think the only thing harder than signing up for a race is that first run, and even those first steps.

I am not someone who immensely enjoys talking about myself – but I don’t mind doing so if I am using myself as an example.

When I first started running – I ran 12+ minute miles.

I could not talk and run at the same time

just-as-far-etsy

I came in very very close to dead last in the first 10k I did, and I was so bummed out, and my mom  (in her maternal and tactful way) basically told to suck it up, and stop being silly.  It didn’t matter that my ego was a bit sore – what mattered was I tried to do something, trained for it, and finished it.  The same thing happened with my first half marathon, and the second, as well as my first full marathon.

Now when I run – I can gab away if I want to – in fact I now ENJOY gabbing while I run to take my mind off my run.

I’ve realized pace and time aren’t everything – which can be a bitter pill to swallow….

But I take pleasure in knowing that my times for all distances (that I have ran more than once) have improved, as has my level of fitness and endurance.

Stepping outside of that comfort zone can suck, and the first run – it won’t be pleasant.  But accomplishing something – it makes it #worthit

SO. Please, share this post, in the hopes that it get’s more individuals out of their comfort zones this spring, summer, and fall!!

Again – I can be found on the basic social media outlets:

IG > Halfrd_halfhuman

Twitter > @sarahjeanrd

Facebook > HalfDieititian Half Human

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