Five Mile Journey in 8 Weeks – Week 7

Dan Week 7

Be Your Own Olympian 

The best thing about running (or walking) for exercise is that you are only competing with yourself.  As you run or walk this week, think about working harder to beat your time from your last run/walk.    That should give you a sense of what is it like to compete in the Olympics.    You may beat your previous time or you may feel like you are defeated and not making progress.    Just don’t give up.   It doesn’t matter how you do as long as you are giving it your best.   You are a champion and God is proud of you.    As you progress through your workouts this week, please keep the following in mind:   I am able to do all things through Him who strengthens me. – Philippians 4:13

Week  7

Be sure to read weeks 1 -6

This week’s schedule – This week you will be the same as last week, running up to 4 miles.  Like we have done before, we are sticking to the same schedule to help build up your endurance since next week is our goal.

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 1 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:

  • Don’t expect every day to be better than the last.   Some days will be slower than others, and some days might even hurt a bit.   But please try to be consistent with your running program – as long as you’re on the road, it’s a good day.
  • Head Position – Your head sets your body’s posture which influences your walking/running form.  This determines how efficiently you walk/run so your head position is crucial to how the rest of your body performs.  As a general rule, let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out.  A good technique to practice when you get tired and find your body slumping over, raise your arms above your head, bringing them back down, and relaxing your chest about 10%.  That usually helps realign your body again.
  • Legs/Stride – As a distance walker/runner, you do not need to lift your knees as high as sprinters do in typical track and field races. Instead, efficient endurance walking/running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body (as mentioned in last week’s email). As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.
  • Uphills – Walking or running uphills should be part of your training program but most people don’t know how to properly walk/run uphills.   We can learn a lot from cross-country skiers and cyclists who shift their weight uphills.   Learn to lean forward slightly when going up hills. Focusing your eyes on the top of the hill will help shift your weight slightly.  Run with a slightly higher knee lift.  Also slow your tempo down when running up hills; otherwise, you will not have the stamina to run faster after reaching the top.

Motivational Quote of the week: “You only ever grow as a human being if you’re outside your comfort zone.”, Percy Cerutty, World Leading Olympian Coach

Stay committed!  Stay Motivated!  And most importantly this week, BE POSITIVE!  You have almost reached your goal!

See you on the streets,

Coach Dan

Coach Dan Blankenship
Coach Dan Blankenship

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