Five Mile Journey in 8 Weeks – Week 5

Our Skeletal System in Action

Our Skeletal System in Action

Our bones need regular exercise to stay as strong as possible and exercises like walking, jogging, running and other physical activities are important in keeping our bones strong and healthy.   You can strengthen your skeleton by drinking milk and eating other dairy products (like low-fat cheese, frozen yogurt, and ice cream).  They all contain calcium, which helps bones harden and become strong.

Week 5

Be sure to read weeks 1 -4

This week’s schedule – This week is similar to last week, why?    Because we are establishing a base and from here, we’ll build slowly over the next 4 weeks.

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

  • All – Core Exercises
    • 12 push-ups and 12 set-ups.  Do 3 times.
    • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 30 seconds to 1 minute.  Repeat 3 times.
    • Planks – Hold plank exercise for 30 -60 seconds.  Repeat 3 times.
    • Side Planks – (NEW) – hold for 15 – 30 seconds.  Repeat 3 times.

Day 3

  • 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 3 miles
  • Walk/Run  – Walk/Run for 3 miles
  • Jogger – Run easy for 3 miles.

Day 5

  • All – Core Exercises
    • 12 push-ups and 12 set-ups.  Do 3 times, each.
    • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 30 seconds to 1 minute.  Repeat 3 times.
    • Planks – Hold plank exercise for 30 -60 seconds.  Repeat 3 times.
    • Side Planks – hold for 15 – 30 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, only 4 more weeks to go!

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.

Image 1

Stairs make for great strength training!

Training Tips for the week:

2 Tips to think about this week while you are exercising – focus on these this week.

  • Cadence – Your cadence is measured by the number of strides you take over time.  For runners, an average cadence of 85 – 90 strides per minute is a very efficient cadence.  For walkers, this will vary depending on how fast you are walking but let’s say 75 – 85 strides in 90 seconds is a good target to achieve.  If you are slower, don’t worry.   Aim for what you can do and look for improvements.
  • Hands – One of the common things that I see with walkers/ runners is they cross their centerline (a straight line between your chin and your bellybutton) with their hands.  Your forearms should swing slightly across your body as you drive back and forth, but your hands should not cross your centerline.  When you cross the centerline with your hands, you create a side-to-side motion in your upper body, causing you to spend more energy with each stride.  Obviously when this happens, your pace slows so when you walk/run, check your hands to make sure you are not crossing the centerline of your posture.

See you on the streets,

Coach Dan

Coach Dan Blankenship

Coach Dan Blankenship

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