Five Mile Journey in 8 Weeks – Week 6

When running this week, think like a tiger and run lite on your feet.  If you are a walker, be graceful in your walk.

Run Graceful like a Tiger

Run Graceful like a Tiger

Week 6

Be sure to read weeks 1 -5

This week’s schedule – This week you will hit a milestone.  4 miles!

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 –  hold for 15 – 30 seconds.  Repeat 3 times.

Day 3

  • Walker – Walk for 3 miles
  • Walk/Run  – Walk/Run for 3 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 3 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 4 miles, steady
  • Walk/Run  – Walk/Run for 4 miles
  • Jogger – Run 4 miles, steady.

Day 7

  • REST

CONGRATS, only 2 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.

 Training Tips for the week to help with Injury Prevention and Care.  These tips will help as you continue on in your exercise journey.

  • RICE – REST, ICE, COMPRESSION (wrap) and ELEVATION.  Some combination (or all) of these treatments have proven effective in helping with injuries.  In addition, a pain reliever (e.g. Ibuprofen) or cross training may be helpful but don’t take this on a long term basis without consulting with your doctor.  It’s vastly better to fall a little behind due to resting, than to run the risk of experiencing devastation by dropping out due to injury!
  • Cycling – can be a good way to keep yourself fit, depending on your injury.   When you walk/run, you are constantly using your hamstrings but neglecting your quadriceps (thigh muscles are not used as much during walks/runs).  Cycling does the opposite, so combining walking/running with biking helps your legs to keep the proper ratio of strength between the front and back muscles.
  • Swimming – Swimming is a great recovery exercise and is less stressful on your joints.  In fact, many Olympic runners train in water as a preventive measure to stay in shape and to reduce the stress they already put on their bodies through running.  If you can get to a pool during the week, I would encourage you to try it and make it a part of your overall training program – it’s a way to burn some additional calories too. 
  • Strength Training – Strengthening exercises can help prevent injuries and are particularly helpful with knee injuries.  A Physical Therapist or Trainer can analyze muscle strength in your legs, hips, and pelvic area and develop an individual strength-training program for you.  Some form of weight lifting, particularly for your upper body should be incorporated into your training to help prevent injury. 

If you are having trouble staying motivated this week, read the quote below.

Motivational Quote of the week:

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas Edison

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