Five Mile Journey in 8 Weeks – Week 4

 

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Week 4 – Stay committed 

Be sure to read weeks 1 -3

This week’s schedule – This is a milestone week!  This week you hit 3 miles in your long run.

Day 1

  • Walker – Walk for 2 miles
  • Walk/Run  – Walk/Run for 2 miles alternating between running and walking
  • Jogger – Run easy for 2 miles

Day 2

  • REST

Day 3

  • All
    • Add core exercises to this day in addition to the walk or run below.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15 to 30.  Repeat 3 times
      • Planks  – Hold plank exercise for 30 -60 seconds.  Repeat 3 times.
  • Walker – Walk for 2.5 miles
  • Walk/Run  – Walk/Run for 2.5 miles alternating between running and walking, easy (you should be able to carry on a conversation easily; if not, you are going too fast)
  • Jogger – Run easy for 2.5 miles.

Day 4

  • Walker – Walk for 2.5 miles
  • Walk/Run  – Walk/Run for 2.5 miles
  • Jogger – Run easy for 2.5 miles.

Day 5

  • All – Core Exercises
    • 10 push-ups and 10 set-ups.  Do 3 times, each.
    • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15 to 30.  Repeat 3 times
    • Planks  – Hold plank exercise for 30 -60 seconds.  Repeat 3 times.

Day 6 – Long Distance Day

  • Walker – Walk for 3 miles, steady
  • Walk/Run  – Walk/Run for 3 miles
  • Jogger – Run 3 miles, steady.

Day 7

  • REST

CONGRATS on accomplishing 3 miles as your longest walk/run in the training.  Pat yourself on the back, you deserve it.

Reminder:  Always stretch after your workout:  Simply a good habit and practice to get into.  Lite stretching of the same muscle groups you did in your warm up for 15 to 30 seconds and repeating two to three times will help keep you flexible.

 

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Run Tall

Training Tips for the week:

  • Too tired to exercise? – Try walking/running early in the day when you have more energy; don’t stay up late – turn off the TV and get your sleep.  Reduce your intake of high-sugar foods.  If you exercise after work, eat a healthy late-afternoon snack to give you energy (e.g. bagel, fruit or yogurt)

3 Tips to think about this weekend while you are exercising – focus on one of these as you do your walks/runs this week

  • Foot Strike – Runners – be careful not to over stride. If your lead foot lands in front of your center of gravity, you create a jarring and braking effect, causing your knee to be less able to absorb shock and sooner or later pain results.  To eliminate over striding, be sure that with each stride your foot strikes the ground under your hip and with the knee slightly flexed.  Walkers – your foot strike is slightly in front of your center of gravity – keep your natural stride and stay relaxed.
  • Shoulders and Arms – Your arms should swing naturally, starting at the shoulder joint.  Walkers should keep their arms slightly bent at the elbow, wrists relaxed, whereas runners should bend their arms at the elbow and keep hands cupped.  Runners should also focus on keeping their shoulders square and driving their arms backward, which will create a rebound effect, sending the arms forward.
  • Conversational pace – You should always be able to maintain a conversation while on training during your walks/runs.  If you cannot talk, or having trouble breathing and talking, then you are going too fast – ease back.

See you on the streets,

Coach Dan

Coach Dan Blankenship

Coach Dan Blankenship

 

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