Cto5k Series: Week 7 – It’s May and you are RUNNING!

I can hardly believe it’s May. MAY! That’s means we are 3 week from FitBloggin’11 and 3 weeks until you’re running your first 5K!

This week’s training schedule…

Week 7 – 5/1/2011

Workout 1
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Workout 2
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Workout 3
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Now let’s check in with Mara, she’s in the home stretch. Let’s cheer her on!

Well, I have to admit it, week six was really hard for me. It felt as though my feet were encased in cement blocks, and I’m pretty sure I can attribute that feeling to a week of not-so-great food choices. As a result of that, I had to decide that while it wasn’t my best week, I still needed to get out there. Even if I had to run excruciatingly slow. Even if it felt like it would never end. I also needed to resolve with myself that in the future I would make better food choices, as it was really interesting to see how it impacted my body.

(Note: Mara is the writer behind the body-image blog, Medicinal Marzipan, and she is sharing her training with us weekly.)

Holly’s tips this week are pretty relevant to Mara!

Holly PerkinsCongratulations! This week you will be running for 25 minutes NON STOP over 3 runs! This is really the beginning of serious running. Be on the lookout this
week for tight muscles, irritated joints or persistent aches. The truth is, running IS
NOT “hard” on your body. Poor running technique can contribute to issues. Things
to monitor to avoid aches and pains:

  • Running speed: the slower your run, the better mechanics you will have. Try
    altering your speed to find the perfect pace for your body.
  • Warm up time: each body needs a different amount to be prepared for runs. Try
    different methods of preparation prior to runs. Try walking, light jogging, active
    stretching or even stationary cycling.
  • Strength training: strengthening exercises help to support your bones so they can
    move with efficiency. If you haven’t been strength training, aim to incorporate two
    30 minute sessions each week.

*Workouts based on the The Couch-to-5K ® Running Plan