Woo Hooooo you made it to your Best 5K (and more) :)
"Every person needs to have their moment in the sun...When they raise their arms in victory, knowing that on this day, at this hour, they were at their very best."
-H. Jackson Brown, Jr.
THIS IS IT – Woo Hoooooo – you are ready to complete a 5K comfortably – fully – completely (and the truth is you could run further if you wanted to!
I hope you are feeling pretty darn proud of yourself😊 You have come soooo far since week #1! You’ve found your rhythm at your comfortable “talking pace” and you have learned to take your pace up a notch to what we call “brisk” – it’s just a little bit faster than your talking pace. You are now able to adjust this pace according to what you are feeling, and according to how long the interval is.
This week: Your interval session will feel easy and fun: Just nice 1-minute brisk intervals for turnover in prep for completing a 5K Event (virtual) if you’d like to test yourself this week.
Event Day 5K! I encourage you to mark out a nice 5K for yourself and you'll be amazed how far you've come! Techies can download a GPS App to keep track of distance and time - RunGo or RunKeeper or Strava.
Careful not to start too fast ok?
What's Next? If you enjoyed the WalkRun combinations and progressions in this program, then simply repeat it!
If you feel you'd like to progress with more running and stronger efforts, then try the RunStrong101 Program.
It has been my pleasure to guide you these last 8 weeks… Whatever you decide, please don't let your newfound fitness go... Stay with it... and do let me know how you're doing! If ever you'd like personal coaching to reach a level beyond the scope of these WalkRun101 programs, please know I'd be happy to help you.
Smiles and all the best,
You are ready to run your Best 5K and 10K (if you've been completing the extra volume...)
Typically the toughest session of the week. But this week is Event Week so we are just "ticking over" so you will feel at your best for your 5K Event Day!
Warm-up: Walk comfortably 5 min. (You might be ready now to skip the 5 min. walk and go right to an easy 10 minute shuffle warm-up?) Include dynamic stretches before you start your workout. Run 10 minutes easy peezy. Take a few extra minutes to stretch and find your focus before you begin your workout if you need to.
Work-out: Light Intervals
1 min. Brisk Run followed by a 2 min. slow & easy Recovery RunWalk as you feel.
Do this above combination 8 times.
*Reminder: The purpose in your 2 min. recovery is to do what you need to feel recovered before you start your next interval and what's important is the contrast in your brisk effort interval vs the recovery interval. Just enjoy this session with only light 1 minute brisk intervals.
Cool-down: Run 10 min. easy peezy or do any WalkRun combination as you feel. It's all about how you feel and you should enjoy your cool-down. If it is somehow difficult, then either slow down or do more walking. Finish with static stretches.
Total Time: 44 min.
Easiest day of the week - Stay with it! No more and no less ok?
Warm-up: Walk comfortably for 5 minutes. Include dynamic stretches.
Work-out: Run 20 min. steady OR alternate 10-and-ones twice or any combination as you feel. *This is meant to be a super easy day before your Event Day 5K.
Cool-down: Walk comfortably for 5 minutes. Finish with static stretches.
Total Time: 30 minutes - We are resting today so try not to do more - You want to feel at your Best for your 5K!
Event Day 5K - Woo Hoooo!
This is it - Event Day 5K!
Don't forget to do your usual Dynamic Warm-up before you start your 5K... Have fun! And afterwards make sure you walk comfortably for at least 5 minutes in Cool-down and STRETCH afterwards. Good luck!