Tis the season for holiday runs! Five kilometer and ten kilometer races (5Ks and 10Ks), half marathons, and marathons are becoming increasingly popular for raising awareness among organizations and groups. These races are a great way to incorporate physical activity for a good cause while socializing with friends and family. You have probably seen – or better yet – participated in your share of Turkey Trots or Jingle Bell Runs this holiday season, and with the New Year right around the corner, it’s time to revamp your physical activity plans for 2014.  For the New Year focus on finding your “inner runner” with a 5k training plan geared for running, walking, or rolling.

 

 

 

Warm up: Light intensity 5 min before workout

 

Cool down: Light intensity 5-10 min followed by a stretching routine of all engaged muscles

 

Run/Walk:  Start by walking for 30 seconds then run for 30 seconds.  Continue this pattern until you have completed your total workout time or distance. 

 

CT= Cross train:  Devote one day during your training plan to an alternate form of cardiovascular or strength activity.  Options include an elliptical trainer, full body circuit workout, stationary bike, Spinning class, BodyPump class, Yoga, Swimming and many more. Keep this workout to 30 minutes.

 

Intensity : Determine intensity according to your personal goal for the 5k event.  You may be focusing on completion and thus want to train at a light to moderate intensity or working towards improving your 5k time and might want to train at a moderate to vigorous intensity.  Whatever your goal may be this sample training plan is designed to get you moving towards that goal.

 

 

Warm up: Light intensity 5 minutes before workout

Cool down: Light intensity 5-10 min followed by a stretching routine of all engaged muscles

 

Intensity: Determine intensity according to your personal goal for the 5k event whether that is completion or improving your race time.  Whatever your goal may be this sample training plan is designed to get you moving towards that goal.

CT= Cross train:  Keep this workout to 30 minutes.  Options include swimming, cycling, strength training, seated yoga, etc. When cross training on an arm ergometer make sure to perform your movements in an opposing motion such as cycling in reverse.  Your strength training routine should focus on the shoulder complex and upper body extremities.  Start with 3 sets of 8-10 repetitions in each exercise increasing resistance or weight each week determined by you.  Sample exercises for these muscle groups are: incline shoulder press, bench press, shoulder shrug, lat pull-downs , overhead elbow extension, wrist curls, planks, and seated crunches.  These exercises and others can be found in this sample strength training plan http://www.ncpad.org/374/2096/Strengthening~Exercises. 

 

 

Proper precautions must be taken before you begin an exercise program. An understanding of your current health status and potential problems is necessary for you to exercise safely. Please contact your physician if you have any concerns. This training plan is offered as a sample only.  If you have questions please contact NCHPAD at 800-900-8086 or email@nchpad.org.