Saturday, June 6, 2009

5K Training Program for Upcoming SFM Race July 26


Ask for your copy. There's still time to jump in!

Stephanie -Thanks for this - felt great after Sunday's run. And what a great bunch of women! Marly

WEEK 1 – June 8 – 14, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes.

Note - A combination of walking and running is fine. Always time your breaks, however.

WEEK 2 – June 15 – 21, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 45 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 50 minutes - Walk easy for 5 minutes, walk or run steady for 45 minutes

WEEK 3 – June 22 – 28, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 4 – June 29 – July 5, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 55 minutes - 5 minutes warm-up, 50 minutes steady

WEEK 5 – July 6 – 12, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY 1 Hour Track Workout or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Practice 5K with WOW Team on the course. Trial 5K course at a brisk pace. Collect your finish ribbon!

WEEK 6 – July 13 – 19, 2009
MONDAY REST
TUESDAY 30 minutes easy walking
WEDNESDAY Practice 5K with WOW Team - Trial 5K course at a brisk pace. Collect your finish ribbon!
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Cross train 30 minutes or Rest
SUNDAY Walk/Run Total 60 minutes - 5 minutes warm-up, 55 minutes steady

WEEK 7 – July 20 – 26, 2009
MONDAY REST
TUESDAY TUESDAY 30 minutes easy walking
WEDNESDAY Track workout – Walk or Walk/run continuously for 13 laps (3.2 miles) or Walking Warm-up for 5 minutes, Walk/Run steady for 50 minutes
THURSDAY REST
FRIDAY Walking Warm-up for 5 minutes, Walk/Run steady or cross train for 25 minutes
SATURDAY Walk 10 minutes easy
SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!


Details
· For first time competitors. Even if you walk the entire race, you can complete a 5K with this training program. You are building up your strength, endurance, and confidence with this program. You CAN DO THIS!!
· When the schedule says steady it means to keep a similar pace throughout and not to stop for breaks. This does not mean you can’t alternate running and walking. Just keep moving for the entire time and use a common pace throughout. If you walk 2, run 4, stick with this for the entire time. If you are walking, keep it going! You are going to be so strong!
· When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not out of breath but deep and full breathing – no long conversations at this time.
· Cross Training (X-Training) refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a “change of pace”.

Stretching
Always allow time for stretching…dynamic before your workout and static after you run! Ask Coach Stephanie if you need some suggestions.



at 4:49 PM Posted by Coach Stephanie

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Run Woman Run - Walk Woman Walk

Run Woman Run - Walk Woman Walk
Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.com
Go to for full details and free, daily words of encouragment.

Women Train for your First Event - from 5K thru a Marathon

Yes, women, YOU CAN do this!

Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.

Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5

Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.

We Want YOU!!

Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com

4 Week Beginners Training Guide For Your First 5K

Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!

Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.

Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!

Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!

Thursday, Day 4 - Rest day! Take a break.

Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!

Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!

Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.

If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.

Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com

3 more weeks are coming soon...

Get Fit This Summer, Stay Fit For Life!

Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.

Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/

Want to see the written version of Week 1. Look below...

Articles About Fitness, Running, Walking, Women Stuff

These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!

These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com

Holabird Sports - Get That Free T-shirt!

Free T-shirt Offer Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers! Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).
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What races woud you like to train for in 2009?