Ready, Set, Go!

With less than two months until the 2014 AIDS Run & Walk, we’re ready to start training!  How do you feel?  Even if you feel ready, it’s always best to talk with your doctor before starting an intense training program outside your normal exercise regimen.  But once you have the go-ahead, go for it!

Image from familymwr, Creative Commons license

Image from familymwr, Creative Commons license

Training Tips
Some people like to eat before working out; some don’t.  In general, most people benefit from at least a small snack at least 30 minutes before a workout.  It’s also important to stay hydrated before a workout.  If you like to exercise in the morning, try to drink some water to replenish your body before heading out!

Make sure to start off each session at a slow, comfortable pace in order to warm up.  After about 5-10 minutes, pick up the pace to your target for the workout.

– Don’t be afraid to slow down or stop during your workout.  If you’re running, some people discourage slowing to a walk, instead recommending a slow jog to help your body work through cramps or fatigue.  Remember: each person’s body is different, and each body increases fitness at a different pace.

– After each workout, stretch to prevent soreness the next day.  Cross-training exercises, like swimming, biking, yoga, pushups, and crunches can also supplement your training on off days.  Using other muscle groups helps keep your whole body strong.

– Finally, always remember that how you feel holds more sway than any training program.  Listen to your body – don’t be afraid to change up aspects of any training routine to adjust for your needs, blisters, fatigues, or good days.  Most of all, have fun!

Training Plan (for runners)
The following program is for people with previous running experience.  It incorporates a few different elements (speed workouts, strength workouts, and endurance workouts) to help you achieve peak fitness on race day.  By no means is this program the perfect plan for everyone, but it can be used as a good base.  Suggestions are listed for those participating in the 5k or 10k running race distances.

Sample Training Plan – 5k or 10k Race

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 off Medium pace: 2 miles or 5 miles Speed Day: 30 minute run with four 3:00 sets at a faster pace Easy pace: 2 miles or 3 miles off Easy pace: 2 miles or 3 miles Long Run: 3 miles or 6 miles
2 off Medium pace: 3 miles or 6 miles Strength: 30-45 minutes on a hilly or sandy route Easy pace: 2 miles or 4 miles off Medium pace: 2 miles or 3 miles Long Run: 4 miles or 7 miles
3 off Medium pace: 2 miles or 5 miles Speed Day: 30 minute run with six 1:30 sets at a faster pace Easy pace: 2 miles or 4 miles off Strength: 30-45 minutes on a hilly or sandy route Long Run: 3 miles or 6 miles
4 off Medium pace: 3 miles or 6 miles Speed: Fartlek run for 30 minutes Easy pace: 2 miles or 4 miles off Medium pace: 3 miles or 5 miles Long Run: 4 miles or 7 miles
5 off Medium pace: 3.5 miles or 6.5 miles Strength: 30-50 minutes on a hilly or sandy route Easy pace: 2 miles or 4 miles off Easy pace: 3 miles or 5 miles Long Run: 4.5 miles or 8 miles
6 off Medium pace: 3 miles or 6 miles Speed: Farlek run for 25 minutes Easy pace: 2 miles or 4 miles off Strength: 20-30 minutes on a hilly or sandy route Long Run: 4 miles or 7 miles
7 off Medium pace: 2 miles or 5 miles Speed: 30 minute run with four 2:00 minute sets at a faster pace Easy pace: 1.5 miles or 3 miles off Speed: Fartlek run for 25 minutes Long Run: 3 miles or 6 miles
8 off Medium pace: 2 miles or 4 miles Easy pace: 1.5 miles or 3 miles off Speed: 20 minute run with three 1:30 sets at a faster pace Easy pace: 2 miles or 3 miles Race Day!

 

Happy exercising!

-Lisa

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