VSBA 5K Walk/Run The New VSBA Master Training Program Dr. Brenda Tanner.
THE BEGINNER’S 5K TRAINING GUIDEmyhealthkcsecure.s3.amazonaws.com/guides/9029_AHS_MHKC...The...
Transcript of THE BEGINNER’S 5K TRAINING GUIDEmyhealthkcsecure.s3.amazonaws.com/guides/9029_AHS_MHKC...The...
THE BEGINNER’S 5K TRAINING GUIDE
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TABLE OF CONTENTS0
1INTROskip here
02TRAINING SCHEDULE
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03FUEL YOUR RUN
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04STAYING MOTIVATED
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05WHAT TO WEAR
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06RESOURCES
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01
While you don’t have to participate in a
5K to use this program, entering a 5K can
give you a reason to stick to the plan,
among other great benefits like:
Remember to check with your doctor
before beginning a new exercise
program, especially if you or your
family have heart problems, high
blood pressure, breathing problems,
are overweight, or smoke. Use the
MyHealthKC Find a Doctor tool to match
with a primary care doctor in your area.
The Beginner’s 5K Training Guide was created in partnership
with KC Express to provide Kansas City with an easy-to-follow
program for developing a more active lifestyle. The following
pages will show you how to go from not running
at all to running a 5K race in just 12 weeks.
INTRO
• Get and stay in shape
• Reduce stress
• Reduce risk of heart disease, high
blood pressure, and diabetes
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It’s not about the glory, it’s about the guts to try it!
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First of all, congratulations on exploring
a training program. Committing to a
consistent schedule of exercise is so
beneficial for your mental and physical
health. But you’re probably wondering,
how long will it take to get from the
couch to running a 5K? Here’s what you
need to know:
Working up to a 5K from the couch is
a gradual process. Don’t discourage
yourself by expecting to progress quickly.
Commit to the process and enjoy the ride.
When you feel comfortable at one level,
move up to the next one. Spend at least
one week at each level (3-4
training sessions).
Walk 30 minutes. Vary your pace. Try not to stop.
Run 30 seconds. Walk 90 seconds. Repeat 20 times.
Run 60 seconds. Walk 60 seconds. Repeat 15 times.
Run 90 seconds. Walk 90 seconds. Repeat 15 times.
Run 2 minutes. Walk 1 minute. Repeat 10 times.
Run 4 minutes. Walk 1 minute. Repeat 6 times.
Run 6 minutes. Walk 1 minute. Repeat 5 times.
Run 8 minutes. Walk 1 minute. Repeat 4 times.
Run 10 minutes. Walk 1 minute. Repeat 3 times.
Run 12 minutes. Walk 1 minute. Repeat 2 times.
Run 15 minutes. Walk 1 minute. Repeat 2 times.
Run 30 minutes. TIP: Start slowly. If you’re too breathless
to talk, you’re running too fast.
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TRAINING SCHEDULE
• Plan on at least 12 weeks of consistent training
• Pick 3 or 4 days per week to run
• Run on alternating days (don’t run two consecutive days in a row)
• Allow at least 30 minutes for each session
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This is only a sample schedule. Feel free
to use it or create your own schedule
that’s easy for you to maintain. Progress
at a rate that feels comfortable to you.
It’s perfectly okay to stay at a given level
for more than one week.
TIP: It’s too easy to talk yourself out of an after-work run. Morning runs allow you to prioritize your run above all else.
DAY 1
Walk 30 minutes. Vary your pace.Try not to stop.
Run 30 seconds. Walk 90 seconds. Repeat 20 times.
Run 60 seconds. Walk 60 seconds. Repeat 15 times.
Run 90 seconds. Walk 90 seconds. Repeat 10 times.
Run 2 minutes. Walk 1 minute.
Repeat 10 times.
Run 4 minutes. Walk 1 minute. Repeat 6 times.
Run 6 minutes. Walk 1 minute. Repeat 5 times.
Run 8 minutes. Walk 1 minute.
Repeat 4 times.
Run 10 minutes. Walk 1 minute. Repeat 3 times.
Run 12 minutes. Walk 1 minute. Repeat 2 times.
Run 15 minutes. Walk 1 minute. Repeat 2 times.
Run 30 minutes.
DAY 3
Walk 30 minutes. Vary your pace.Try not to stop.
Run 30 seconds. Walk 90 seconds. Repeat 20 times.
Run 60 seconds. Walk 60 seconds. Repeat 15 times.
Run 90 seconds. Walk 90 seconds. Repeat 10 times.
Run 2 minutes. Walk 1 minute.
Repeat 10 times.
Run 4 minutes. Walk 1 minute. Repeat 6 times.
Run 6 minutes. Walk 1 minute. Repeat 5 times.
Run 8 minutes. Walk 1 minute.
Repeat 4 times.
Run 10 minutes. Walk 1 minute. Repeat 3 times.
Run 12 minutes. Walk 1 minute. Repeat 2 times.
Run 15 minutes. Walk 1 minute. Repeat 2 times.
Run 30 minutes.
DAY 5
Walk 30 minutes. Vary your pace.Try not to stop.
Run 30 seconds. Walk 90 seconds. Repeat 20 times.
Run 60 seconds. Walk 60 seconds. Repeat 15 times.
Run 90 seconds. Walk 90 seconds. Repeat 10 times.
Run 2 minutes. Walk 1 minute.
Repeat 10 times.
Run 4 minutes. Walk 1 minute. Repeat 6 times.
Run 6 minutes. Walk 1 minute. Repeat 5 times.
Run 8 minutes. Walk 1 minute.
Repeat 4 times.
Run 10 minutes. Walk 1 minute. Repeat 3 times.
Run 12 minutes. Walk 1 minute. Repeat 2 times.
Run 15 minutes. Walk 1 minute. Repeat 2 times.
Run 30 minutes.
DAY 2
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
DAY 4
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
DAY 6
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
Do an alternate activity or rest.
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You are a winner by just getting out the door!
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FUEL YOUR RUN
TIP: If you’re hungry after a run,
vhave a serving of protein and some
healthy carbs (like peanut butter on
whole grain toast).
In order to train well, you need to fuel your runs. While
you don’t need to load up on carbs and protein for
shorter runs, you should still be mindful of how what
you eat and what you drink affects how you feel.
If you’re trying to lose weight while on
your running program, keep in mind that
reducing your caloric intake too much can
hurt your running performance. Therefore,
it’s better to focus on eating a balanced diet
with plenty of fruits, vegetables, and low-fat
proteins instead of attempting to drastically
cut calories.
Since you’ll be sweating on your runs,
it’s important to stay hydrated. The rule
goes like this: If you’re thirsty, you’re already
dehydrated. Simply put, don’t wait until
you’re thirsty to drink water. Aim for 8-10 8
oz. glasses of water each day.
WHAT TO EAT
HOW MUCH TO DRINK
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STAYING MOTIVATED
Forming new habits is challenging, especially when it comes
to beginning an active lifestyle. It’s important to stay motivated
and accountable. Committing to a 5K race is a great way
to set a clear goal and timeline for yourself. If you thrive off
of community, joining a local running group is a way to stay
accountable and meet new friends along the way.
• Six-week training program led by KC Express
• For women and girls 12+• Prepare for KC Express annual
Mother’s Day 5K• $30 registration fee
LIVING IN VITALITY WOMEN’S TRAINING TEAM
• Free• Sundays at 7 a.m. AND Thursdays 6-7 p.m.• Leawood location at 4760 W 135th St.
KC RUNNING COMPANY GROUPIE RUN
• Women’s running club• Free Saturday group run/walks
in varying locations (mainly central Johnson County)
• Training groups• Mention this guide to receive a free
Beginners Session with our coach, Helen Wilms, at a KCE Saturday group run/walk.
KC EXPRESS
• Women’s running and fitness club• Mondays at Roe Park (104th and Roe)
for 1 hour• First session free
FEARLESS 261
• Try for free• Varying days and locations• Walk run• Connect with runners in
your neighborhood
KC TRACK CLUB
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WHAT TO WEARNo matter what season you’re running in, comfort is
key. When running outside, dress as if the weather
were 15-20 degrees warmer—this is how much your
body will warm up while running.
It’s important to have proper
stability and shock absorption
in your running shoe. Your foot
type determines what kind of
running shoe you need.
The experts at a local running
store can help you select the
right shoe for you.
SHOES
TIP: wear a moisture-wicking base layer. Cotton will trap sweat against your skin.
Tank top + shorts
T-shirt + capris
Long sleeve + capris
Base layer tank + long sleeve + capris
Base layer tank + light zip jacket + full leggings
Base layer tank + light zip jacket + quilted vest + full leggings + fingerless gloves
70˚+
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˚+55
˚+50
˚+45
˚+40
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RESOURCES
http://www.kcrunningcompany.com/calendar/
LOCAL 5KS
RUNNING STORES
Garry Gribbles
11908 W 119th St
Overland Park, KS
Elite Feet
4837 W 119th St
Overland Park, KS
KC Running Company
4760 W 135th St
Leawood, KS
The Running Well Store
6009 Johnson Drive
Mission, KS
EXPERT ADVICE
KC Express president Rebecca
Heidlage’s top recommendations for
walkers and runners:
1. Invest in a very good pair of shoes.
Seek advice at an area running store.
2. Always carry/wear personal
identification when you are out
exercising. RoadID is a great resource.
3. Keep your ear-ways clear so that you
can be aware of your surroundings.
PERSONAL TRAINING SESSION WITH KC EXPRESS
Mention this guide and receive a free
one-on-one training session with KCE coach
Helen Wilms during a Saturday run/walk.
Contact Helen at [email protected]
to schedule your session.