Train for St Patricks Day 5k 2007: Week One
This year is the first year that the race will be run downtown. Previously, it was run in Old Colorado City. So, we’ll have a new course this year. Should be just as flat and easy as previous years.
Today starts Week 1 of training! Your goal:
Walk/run 2 times this week for 30 minutes. Some guidelines depending on where you are starting from:
Start by Walking.
Everyone needs to feel comfortable and successful right from the start. Begin by walking for 30 minutes. Keep doing this until it feels easy.
Can walk for 30 minutes comfortably:
Walk Briskly.
When normal walking becomes easy, walk briskly for 30 minutes and monitor your heart rate every 5-8 minutes. If it seems below the target zone, pick up the pace. Many people will never want or need to go beyond a brisk walk, provided they can maintain their target pulse rate.
Can walk briskly for 30 minutes comfortably:
Insert a Few “Jogs.”
When you are comfortable walking briskly and want to step up the pace, simply insert 3-4 “jogs” of 100 yards or so (about the length of one football field or a city block) into your 30-minute walk. Warm up by walking slowly, build into a brisk walk and then do the short jogs when you feel ready.
If you’ve got a running/jogging base already, here’s an example of my typical workout
1) 1 minute warm up
2) Run 4 minutes
3) Walk 1 minute
4) Repeat steps 2 & 3 for the duration of the workout
5) 1 minute cool down
That one minute walk break really helps me break up the workout and gives me a little rest.
Baby steps! 