Five Mile Journey in 8 Weeks – Week 8

 

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You are a Stallion!

“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.” – 2 Timothy 1:7

Week  8

Be sure to read weeks 1 -7

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This is our big week.  For the past 7 weeks, you have been embarking on a journey to walk or run 5 miles.   This is the week.  Whether you are running in a race or running on your own the principles this week still apply.  Mentally you should try to relax this week and work up to your big event.  Depending on the training program and the distance you are walking or running, we will slow down the intensity this week to conserve our strength, allow our muscles to recover so that we are much stronger on race day.  This is called “tapering”.   That does not mean we become couch potatoes this week, it simply means we are cutting back on the distance and intensity.  I still want you to continue with the core exercises since these are very important as you build up your strength around the core muscles.

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

Day 4

  • 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 5

  • REST DAY

 

Day 6 – RACE DAY

  • Treat this walk / run like any training run.  If you are running in a race, I hope the crowds are large at the end to motivate you.   If you are running on your own, imagine walking or running in a race, your race.   The Race Before Us, your journey is just beginning.

Day 7

  • REST DAY – CONGRATS for completing the race.

 

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