By Allison Hoit
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 2013. In this issue of the Training Corner, I will focus on finding your “inner runner” with a 5k training plan geared for running, walking, or rolling.
For those of you who might be frightened by the thought of a 5K race, rest assured – it’s only 3.1 miles, and it’s the perfect starting point for a beginner! This training plan is designed with the beginner in mind and will focus on realistic goals to set you up for race-day success. Before you begin, consult with your primary care physician to make sure it is safe to begin a running or rolling program. Based on an 8-week training period, this program consists of running and/or rolling, strength training, and cross training with the end goal in mind of crossing that finish line.
Start by selecting a distance that you are comfortable with and can complete in full. If you are just beginning, this will be 0.5 to 1 mile; if you are an intermediate runner, this will be 1 to 1.5 miles. As a general rule, you want to increase your distance and duration by 10 percent each week. The following training plans are suitable for a beginner and include a running and rolling plan.
There are several methods to measure your physical activity intensity level during training sessions. The two training plans discussed in this article include the Borg Rating of Perceived Exertion Scale (RPE) and the Talk Test. The Borg RPE Scale is a self-monitoring scale of how hard you feel like your body is working during physical activity. This feeling should combine all sensations of physical stress, effort, and fatigue to reflect the intensity of your session. For this training plan, during a light session you want to aim for a 9 to 12 RPE, for a moderate session your RPE should range from 11 to 13, and for vigorous sessions, you should shoot for 13 to 16 RPE. You can print out the Scale and tape it to your iPod or smart phone to reference during your training sessions.
The other method for measuring your physical activity intensity is the Talk Test. The general rule is that during moderately intensive activity you should be able to talk but not sing. On light training days if you cannot complete a conversation without gasping for a breath of air, you need to reduce your intensity level. During moderate training days you should be able to talk but not sing your favorite jam at the top of your lungs. On vigorous training days, you should not be able to say more than a few words without pausing for a breath.
Setting yourself up for a successful 5k race will involve a few necessary pieces of equipment. For starters, make sure that you’re running or walking shoes have not become your dog’s dessert. Runner’s World is a great resource for determining proper footwear and has developed a Fall 2012 Running Shoe Guide filled with reviews of 23 top new models http://www.runnersworld.com/running-shoe-reviews/fall-2012-running-shoe-guide?page=1. Also, be sure to dress for success as well with comfortable running attire and thermal layers during the cold weather season.
During the training plan, be sure to grab a sport watch or your smart phone to keep track of your 30-second walk/run intervals. There are some great apps available to assist you on your path to finding your “inner runner.” Some top-rated free apps for iPhone and Android markets are Runkeeper, iMapMyRun, SmartRunner, and MiCoach. These apps are great motivators due to their GPS tracking capabilities, adaptability for bikers or wheelchair users, connections to social media sites, and voice commands from your own personal “coach.” You can search your app store for these and many other running applications If you do not have access to a smart phone, there are sport watches available which will track your time and distance. Another option is to go to www.mapmyrun.com before you head out on your trek. This free website will let you create your own running course in your favorite area by using GPS systems.
If you are using a wheelchair to roll during the 5K, these are a few important precautions. Check all nuts and bolts to ensure everything is tightened on your chair. Also, check your tire pressure using the inflation guidelines on the outside of the tire. If you need to, add more air use a hand or bicycle pump. A race can be completed in a standard chair, but if you plan on participating in racing events more often you might want to invest in or seek funding for a sport or racing chair. The Challenged Athletes Foundation (CAF) is a great source for funding active lifestyles in persons with a disability. The CAF Flagship program provides athletes with grants for adaptive equipment not funded through rehabilitation or health insurance. To be eligible for a grant, your physical disability must be recognized within the International Paralympic Committee (IPC) classifications. The grant application can be found on the CAF website at www.challengedathletes.org.
Great resources for finding race events in your area are www.active.com and http://www.runnersworld.com/race-finder. Each of these databases allows you to search by city and state and type in a keyword such as “roll.” For inclusive events, you want to look for a title similar to Run Walk Roll 5K. Any race should allow a person using a wheelchair to participate, but as a precaution, call the race coordinator or sponsor organization prior to signing up to ensure that the course is accessible. Some upcoming inclusive events for this year are listed below:
- 4th Annual Run, Walk, & Roll 5k/10k presented by Arizona Disabled Sports. Race date is Saturday, January 5, 2013 at the Tempe Beach Park in Mesa, AZ. Register online at https://register.bazumedia.com/reg/form?eventID=2057.
- Run, Walk ‘N’ Roll 5k or 2k presented by Friends of Disabled Adults and Children (FDOAC). Race date is Saturday, May 4, 2013 at Confederate Hall in Stone Mountain Park Georgia. Register online at http://www.fodac.org/event/run-walk-n-roll-may-5-at-confederate-hall-in-stone-mountain-park/.
- 3rd Annual Elim Eagles 5K Run, Walk, Roll presented by Elim Christian Services. Race date is Saturday, May 11, 2013 in Palos Heights, Illinois. Register online at http://www.elimcs.org/events/3rd-annual-elim-eagles-5k-run-walk-roll.
- 2nd Ability 5k Run, Walk, and Roll at Swope Park in Kanasas City, Missouri. Race date is Saturday, March 30, 2013. Register online at http://www.runnersworld.com/race/D8D39595-007B-4ED0-990E-D73D06D15285.
May your race day be merry and bright. Happy training and happy holidays!
Allison Hoit, MS, ACSM-HFS
RUN |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
1 |
Run/Walk |
Run |
CT |
Run |
REST |
Run/Walk |
30-60 min walk |
2 |
Run/Walk 30 min or REST |
Run 0.75 miles |
CT |
Run 0.75 miles |
REST |
Run/Walk |
35-60 min walk |
3 |
Run/Walk 30 min or REST |
Run 1 mile |
CT |
Run 1mile |
REST |
Run/Walk 1.5 miles |
40-60 min walk |
4 |
Run/Walk 30 min or REST |
Run 1.5 miles |
CT |
Run 1.5 miles |
REST |
Run/Walk 2 miles |
45-60 min walk |
5 |
Run/Walk 30 min or REST |
Run 2 miles |
CT |
Run 2 miles |
REST |
Run/Walk 2.5 miles |
50-60 min walk |
6 |
Run/Walk 30 min or REST |
Run 2.5 miles |
CT |
Run 2.5 miles |
REST |
Run/walk 2.5 miles |
55-60 min walk |
7 |
Run/Walk 30 min or REST |
Run 3 miles |
CT |
Run 3 miles |
REST |
Run/walk 3.5 miles |
60 min walk |
8 |
Run/Walk 30 min or REST |
Run 3 miles |
CT |
Run 2miles |
REST |
RACE DAY! |
Walk 30 min |
Warm up: Light intensity 5 minutes before workout
Cool down: Light intensity 5-10 minutes 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.
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.
ROLL |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
1 |
Roll 30 min |
Roll 0.5 miles + 15 minutes CT |
CT |
Roll 0.5 miles + 15 minutes CT |
REST |
Roll 1 mile |
Roll 30-60 min |
2 |
Roll 30 min or REST |
Roll 0.75 miles + 15 minutes CT |
CT |
Roll 0.75 miles + 15 minutes CT |
REST |
Roll 1 mile |
Roll 35-60 min |
3 |
Roll 30 min or REST |
Roll 1 mile + 10 minutes CT |
CT |
Roll 1 mile + 10 minutes CT |
REST |
Roll 1 mile |
Roll 40-60 min |
4 |
Roll 30 min or REST |
Roll 1.5 miles |
CT |
Roll 1.5 miles |
REST |
Roll 2 miles |
Roll 45-60 min |
5 |
Roll 30 min or REST |
Roll 2 miles |
CT |
Roll 2 miles |
REST |
Roll 2.5 miles |
Roll 50-60 min |
6 |
Roll 30 min or REST |
Roll 2.5 miles |
CT |
Roll 2.5 miles |
REST |
Roll 2.5 miles |
Roll 55-60 min |
7 |
Roll 30 min or REST |
Roll 3 miles |
CT |
Roll 3 miles |
REST |
Roll 3.5 miles |
Roll 60 min |
8 |
Roll 30 min or REST |
Roll 3 miles |
CT |
Roll 2 miles |
REST |
RACE DAY! |
Roll 30 min |
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 is determined by the individual |
||
Intensity |
Borg Scale |
Talk Test |
Light |
9-12 RPE |
Can Talk but not Sing |
Moderate |
11-13 RPE |
Can Talk but not Sing |
Vigorous |
13-16 RPE |
Can say no more than a few words before pausing for a breath |
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 three 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.