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From the couch to the Whippet 5k. If you begin this program by May 5, you should be able to complete it in time to be ready for the Whippet 5K Run during Bicycle Days.
Workout Week 1: Workout 1: Seven minute walk, increase speed a little bit with every minute that passes. Then, alternate one minute of jogging and two minutes of walking for seven cycles (21 minutes). Workout 2: Same Workout 3: Same
Workout Week 2: Seven minute brisk walk. Then, alternate two minutes of jogging and two minutes of walking for seven cycles (28 minutes).
Workout Week 3: Workout 1: Five minute brisk walk and then do two repetitions of the following: Jog for two minutes, walk for 90 seconds, jog for three minutes walk for three minutes. Workout 2: Same. Workout 3: Same
Workout Week 4 (It starts to get a little tougher): Workout 1: Five minute brisk walk followed by: jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. Workout 2: Same. Workout 3: Same.
Workout Weeks 5 through 8. Begin each workout with a fast-paced walk to get yourself breathing and warmed up. Walk should last 5-7 minutes.
Week 5: Workout 1: Jog 5 minutes, walk 3 minutes. Do this for three cycles. Workout 2: Same Workout 3: Jog 8 minutes, walk 5 minutes, jog 8 minutes.
Week 6: Workout 1: Jog 5 minutes, walk 3 minutes, jog 8 minutes. Workout 2: Jog 10 minutes, walk 3 minutes, jog 10 minutes. Workout 3: Jog for 20 minutes at an easy pace.
Week 7: Workout 1: Jog 10 minutes, walk 3 minutes, jog 10 minutes. Workout 2: Jog 20 minutes at an easy pace. Workout 3: jog 23 minutes at an easy pace.
Week 8: Workout 1: Jog 12 minutes, walk 3 minutes, jog 12 minutes. Workout 2: Jog 25 minutes at an easy pace. Workout 3: Jog 25 minutes at an easy pace.
Be sure to begin workouts for weeks 9 and 10 with a quick 5 minute walk to warm up.
Week 9: Workout 1: Jog for 20 minutes, at the 10 minute mark, push the pace for three minutes then return to regular running pace for the final seven minutes. Workout 2: Jog for 25 minutes, at the 10 minute mark, push the pace for three minutes then return to regular running pace for the final 12 minutes. Workout 3: Jog for 30 minutes at regular pace.
Week 10: Workout 1: Jog 7 minutes at regular pace, increase pace for 3 minutes, regular pace for 7 minutes, faster pace for 3 minutes, regular pace for 10 minutes. Workout 2: Same Workout 3: Same.
Following Related Column Originally Appeared in the 4/23 Daily Globe
Springtime Exercise: Preparing yourself to start thinking about how to get ready to really make it happen this time
by Trent Gove
Production Manager
Are you like me, did your winter exercise program consist primarily of mad dashes from the car to the store and back again, trying desperately to get from one warm place to another before your jeans froze to your legs.
The time has come to shrug off the winter doldrums and plop yourself right back into reality. ‘But what is real?’ You might ask. Is anything really real? Does what we do really matter? Couldn’t it be that we are all just the figment of someone else’s imagination? A dream that at any moment could be startled to waking and, poof, we’d be gone forever?
To that I say, take a good long look next time you pass by the hall mirror. Do you honestly think you or I could be the stuff dreams are made of? Am I truly someone else’s Adonis in boxer shorts and an old ripped t-shirt?
No, I think it’s safe to say that what you see there in the mirror is the cold, hard reality and it’s time do something about it.
A couple years ago I spent the summer training for and then completing the Shelby YMCA mini-triathlon. (Notice I didn’t say ‘competing.’ The only people I could have possibly been competing against would have been anybody who had already finished the race and then had decided to do it again just for fun. Maybe I could have crossed the finish line before they lapped me.)
I wouldn’t call it a beautiful experience, but I will say doing some regular training opened my eyes to a few truths.
One: Taking time out to exercise can change the way you feel. You really do feel like you have more energy. And, your general perception of yourself is improved.
Two: It is not easy to workout and at the same time deal with the rigors of daily living.
That is why I am going to use the rest of the space I have here today in a very special way. I am going to spell out the first four weeks of an endurance-building program that is designed to take the average person, such as myself, from a lazy putz and turn them into one of the world’s beautiful people.* If you do this program you should be able to complete and possibly even compete in this summers’ 5k run during Bicycle Days.
We’ll call this phase one. You don’t have to start this week, but you should start by Monday or there’bouts. In a few weeks I’ll put phase two out there and then the last phase. If things go well, by the time we reach phase two, I’ll put together something special we can do to make this experience as fun as is possible.
Know this, you are not alone in this endeavor. I have already started the program and so have others. The important thing is making time for those first few workouts. If you need a little motivation or someone to help hold you accountable, feel free to email me at webmaster@sdgnewsgroup.com and I’ll plug you into the network. Also, if you’re concerned about 5k registration fees, we have a sponsor available.
Before you get started, let me give you a couple of tips:
Tip 1) No matter what you currently weigh, consider losing between 5 and 10% of your body weight as you begin this program. Trust me, your knees will thank you. (more on this in a later column)
Tip 2) The jogging segments at the start of this workout are short, but don’t let them fool you. If you start jogging and you think to yourself, ‘Hey, this pace feels just right,” for Heaven’s sake, slow down! I know from experience that starting out too fast can make even 90 seconds of running seem like an eternity. It can make you want to give up before you even begin. So take it easy at first.
Tip 3) If you have any reservations about how your individual body parts will react to this awakening, be sure to check with your doctor before you begin. I don’t want to carry any of the blame for someone who tries jogging and ends up with a limp for the rest of their life.
Tip 4) If you go around the Mickey Rd. reservoir you’ve gone about a mile. Although if you’re doing it for time, you’ve got to go one complete circuit and then about another 300 feet to make a mile. Reservoir number three on London West Road is about 1.25 miles around.
*results are not guaranteed
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