Montana Parent - Runs Like a Girl - Couch to 5k
May 21, 2012
Posted By: Shaunescy
In my past couple of blogs I have been talking about running. Runs Like a Girl is about my fears and aspirations - and just plain not knowing what to do to get started. First Time is simply about doing it. Putting on my shoes and walking out the door.
You gave me lots of great suggestions and I went out and asked some experts in the community for advice. People, we have an attainable goal and the support to get there!
Montana Parent Magazine has teamed up with the Bozeman Running Company via the Run Bozeman group and Myriah Marsh to train for the Sweet Pea 5k. Over the next 12 weeks we will be attacking this challenge with blogs filled with tips, product reviews (think running bras, hot shoes, and tech) some humor and encouragement.
Trainer Myriah Marsh of In Home Fitness has outlined exactly what it will take to get ready for the race. This is designed specifically for people who are not currently runners but want to tackle the goal of participating in a 5k. If you are simply not a joiner - that is fine, we want you to have access to the plan as well. It is also important that you are being smart about your fitness. If you have concerns, please check in with your health practitioner before taking on any fitness plan. Another resource to help you assess your readiness is the PAR-Q which stands for Physical Activity Readiness Questionnaire. This self-screening tool that can be used by anyone who is planning to start an exercise program. It is often used by fitness trainers or coaches to determine the safety or possible risk of exercising for an individual based upon their answers to specific health history questions.
Here's the workout schedule for Montana Parent's Run Like a Girl Couch to 5k:
30 minutes a day / 3 times a week. Note: these times include a taper, which means that you have 5 minutes on either side of the activity to warm-up and cool-down.
Week 1
1. walk 20 minutes
2. 4 sets of walk 3 minutes, jog 2 minutes
3. 4 sets of walk 3 minutes, jog 2 minutes
Week 2
1. 4 sets of walk 2.5 minutes, jog 2.5 minutes
2. 4 sets of walk 2.5 minutes, job 2.5 minutes
3. 4 sets of walk 2 minutes, jog 3 minutes
Week 3
1. 4 sets of walk 2 minutes, jog 3 minutes
2. 4 sets of walk 2 minutes, jog 4 minutes + 5 min. walk
3. 4 sets of walk 2 minutes, jog 4 minutes + 5 minutes walk
Week 4
1. 4 sets of walk 1 minutes, jog 4 minutes and 5 minutes walk
2. 4 sets of walk 1 minutes, jog 4 minutes + 5 minute walk
3. walk 5 minutes, 3 sets of walking 5 minutes, jog 5 minutes + 5 minutes walk
Week 5
1. walk 5 minutes, 3 sets of walking 5 minutes, jog 5 minutes + 5 minutes walk
2. Three sets of walking three minutes, running seven. Then walk five minutes walking
3. Walk 10, jog 10, walk 15
Week 6
1. walk 5 minutes, 3 sets of walking 5 minutes, jog 5 minutes + 5 minutes walk
2. 3 sets walking 3 minutes, jog 7 minutes, walk 5
3. Walk 10, jog 15 walk 10
Week 7
1. Two sets of walking five minutes, running 10. Then five minutes walking
2. Walk 10, jog 20 walk 10
3. walk 20 minutes
Week 8
1. Walk 10 minutes, jog 20, walk five
2. Three sets of walking three minutes, jogging eight + five minutes walking
3. Walk 10 minutes, jog 25, walk 5
Week 9
1. Walk 10 minutes, jog 20, walk 10
2. Walk five minutes, jog 25, walk five
3. Walk five minutes, jog 15, walk five
Week 10
1. Walk five minutes, jog 25, walk 10
2. Walk 10 minutes, jog 25, walk 5
3 Walk 20 minutes
Week 11
1. Walk five minutes, run 30, walk five
2. Walk five minutes, run 30, walk five
3. Walk 10 minutes, jog 10, walk 10
Week 12
1. Walk 10 minutes, run 30, walk five
2. Walk five minutes, run 15, walk five
3. walk 10 minutes
5k thoughts:
A person can cross train or strength train other days per week. Cross training would include, bike, swimming, hiking, etc. 20-40 min
Bozeman Running Company is waiving the Run Bozeman fee (they meet twice weekly, have speakers, map the run, have refreshment stations set up) and that gives members who come in to the club through our "Montana Parent Runs Like a Girl - Couch to 5k" a 10% discount on all their purchases. Culminating in the Sweet Pea 5k.
If you are already a runner and you want to get in on the fun by stepping it up a gigantic notch, you are still welcome to participate in the Montana Parent Runs Like a Girl benefits. They are already doing a marathon training program and will best be able to meet your specific needs through membership in the club.
To join us, simply leave a comment below and we will get the list to the Bozeman Running Company and Run Bozeman. Next run is scheduled for Wednesday at 6PM. Are you in? I am!
~bunnyfufu
