Training for the Dominick Calhoun 5k - Week 2

to run/walk the 5k . How did you do with week one's training plan? Are you still feeling motivated to start week two? The toughest part about running is that it requires your own willpower especially when you need to rack up a few miles at a time. We have a few tips to help keep you on course:

1. Train With a Group - you get your own personal cheering squad.
2. Don't Think All or Nothing - if you can't run the full 20 minutes or whatever your workout plan requires, do what you can. 
3. Find a Mantra - think of something that will be meaningful to you that you play over and over in your head to stay focused. Maybe it's a line in a song, "harder, faster, longer", "never give up" or just a great quote such as "The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham.
4. Think of the Unhealthy Effects of Not Being Active - your risk of heart disease doubles, high blood pressure, overweight, lack of energy, osteoporosis and the list goes on.
5. Think of Dominick Calhoun! 

With that being said, let's dive into the training plan for week two and don't forget to jot it down on your appointment calendar:

Please make sure you consult with your doctor before starting any exercise program.

• Day 1: Run 25 Minutes
• Day 2: Cross Train - Spinning, Aerobics Class, Strength Training, Elliptical, Swimming, etc. Cross training should be aerobic in nature but low impact on the body.
• Day 3: Run 20 Minutes
• Day 4: Cross Train
• Day 5: Rest/Stretch - consider a Yoga class
• Day 6: Run 2.5 Miles
• Day 7: Rest/Stretch

Not that much different than week one ... just slowly inching up your time and long run at the end. Remember, this is just a general guideline on how to best prepare to run a 5k in 4 weeks. We absolutely encourage when starting any exercise program if it's been a while to proceed at your own pace. Please modify this plan to include walking or walk/run combination. 

Check back next week for your next training installment ... Happy Running!

To register for the race, follow the ChildHelp link. Race is April 21st, registration begins at 730am and race starts at 915am.