5km Training Plan: Week 4

Week 4

Goal: Run for four minutes, walk for one minute, for 30-34 minutes.

As an extra challenge: pick a route that has hills. “I believe all runners should include hill repeats in their schedule as an excellent way to increase strength and endurance while still logging mileage,” says Malton. Hill repeats involve repeated efforts up and down a hill with a grade of no more than 10 percent - challenging up the hill, easy down.

And remember....

Speed isn’t an issue: Coaches tell us: don’t focus on how fast you finish, but on the finish line. “Remember your time will be your personal best no matter what time you run,”



5km Training Plan: Week 3

Week 3

 

Goal: Run for three minutes, walk for one minute, for 30-33 minutes. As an extra challenge, consider picking up your pace during one of the running intervals.

Potential Pitfall: Hydration

You should be drinking 500mL before you start your run

During the run you should be drinking 1cup (250mL) for every half hours

And after your run you should drink 1 cup for every pound you lost during your work out

5km Training Plan: Week 2

Week 2

Goal: Increase running time to two minutes, decrease walking time to one minute.

“What you are trying to do is build up your cardio and recover in that one minute of walking time,”

To help you stick with your second week of training try to remember this:

Great Motivator: “Tell yourself, ‘I’m setting a good example for those around me. I will probably inspire someone else to make a lifestyle change, whether I know it or not.’ That will help you stay inspired yourself



5km running plan

 May 8th is the Mothers Day Run in Calgary...

I would like to be able to run the  5km if not the 10km (with mom!)

So I've been  looking for a training program.

Im going to start with a 5km running plan for beginners...

because while I have run before - even 12km!! - its been way to long!

I found this 8 week 5km training plan on besthealthmag.com

Click HERE to see it

It focuses on interval training - alternating between running and walking.

Week 1

Goal: Walk 90 seconds, jog or run 60 seconds in intervals, and then recover. Interval training alternates higher intensity with lower intensity exercise and is an efficient way of working out. Repeat intervals until you’ve reached 30 minutes.

I will post the week's training program here every Sunday- so if you want you can train too!

The goal is to train 4-5 days a week.

I am going to aim  for 3 running/interval days, and one strength training a week.

Its important to set a goal, make it specfic and measurable and then post it up somewhere where you see it every day!

So I am making a sign about the mothers day run and putting it on my fridge!

I hope you will join me in training for a 5km run.

Joannie Rochette Heart Your Health Campaign

Joannie Rochette is a Canadian bronze medal figure skater

Last year at the Vancouver 2010 Olympics, her mom died suddenly of heart disease

days before she was to compete

Joannie skated for her mom and won her country the bronze medal

her goal now is to spread awareness about heart disease

It is the number one killer of women in north America - over all the cancers combined.

tell someone you love about the risk of heart disease

and encourge your family members to go to the doctor regularly - even if they think nothing is wrong

high blood pressure is called the silent killer because it often presents no signs

until it ultimatly leads to stroke or heart attack

Ginger

My Mom always tried to get my to drink Ginger tea when I was sick but I never really liked it. I have learned to like a little bit of ginger, but Im still not sure Im ready for her potent tea.

Ginger has been used for thousands of years for nausea, motion sickness, colds, joint pain, and circulation problems. It is a warming spice, like the ones mentioned in the previous post and it can be used to raise the body temperature to help fight infection.

Click the link below to read more about this health-full ingredient and get some recipes
http://www.wholeliving.com/article/power-foods-fresh-ginger

Stressed?

Visit or call your mom.

A study at the University of Wisconsin showed that after a stressful event, talking to or seeing your mom will lower cortisol (stress hormone) levels faster. And even raise Oxytocin which is linked to emotional bonding.