Road to 5K Week 3
Welcome to week two in the Inspiration to Fitness 5k track! How did your first week go? What are you most proud of and what are you excited to work on this week? Be proud of yourself for what you've accomplished so far and for the opportunities you've opened for yourself in week two.
Chances are that goal is what brought you to this program. Maybe you are following this program because you've set a goal to run a 5k in 2012. Maybe you've set a goal to keep up with your kids, run a half marathon or just get healthier and this is your starting point.
Goals- big and small, inside running and out- help us create a big future. They give us something to strive for and create opportunity. Sometimes setting goals seems intimidating or you know they could be stronger.
Here are a few tips to set smart, attainable goals for your big future: Make them SMART, Specific, Measurable, Attainable, Relevant, & Timely
- Think for the future. Set goals in different time frames so you have a clear vision of goals that build upon and support each other rather than contradict. My goals are broken into 1, 5 and 10 year goals. For example, if an Ironman is a goal of yours in 10 years, a marathon could be 5 year goal and a half marathon a 1 year goal.
- Shoot big. Set goals that scare you. If you're reaching 100% of your goals, you're shooting too low.
- Write it down. Recording your goals on old fashioned pen and paper is the first step to making your goals happen. Don't keep them just in your head. Share them with a few people close to you so they can support you.
- Look at the broad picture. Keep the balance by writing down your personal goals, health goals and career goals. Running a 5k is super exciting- but be sure to balance it with super exciting things in other areas of your life.
Try out the following stretches with what we covered in week one.
The Cross-Over Stretch- While standing, cross your right leg over your left, with your feet close together, and then slowly fold forward toward the floor until you feel a gentle stretch along the back of left leg. Hold for 20 seconds. Repeat 10 times on each side.
The Drop-Off Stretch- Start standing on one leg on a stair or curb, with your heel hanging off the back (same starting position as for the single-leg raisers). Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf. Hold 30 seconds. Switch legs, repeating twice on each side.
This week we are increasing the distance we run to 1.75 miles or 20 minutes. Continue to warm up and cool down for five minutes before and after your run. The goal is to run as far as possible at a pace you can carry on a light conversation. Don't run too fast, but keep it a challenge. Remember the eventual goal is to run a 5k or 3.1 miles so pace yourself. If you get stuck, set small goals- such as running to the next stop sign or until the song on your iPod ends.
Mix in this workout with Strength Workout 1 or Strength Workout 2 from week one. Strength Workout 3- 3 rounds
Lateral Lunges- Stand with feet hip width apart and hands on hips. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Keep your back upright. Push off and bring your right leg back to center. Keep your weight on your heels and make sure your knees don't go over the plane of your toes.
Wall Sits- Stand with your back against a wall, feet about two to three feet forward. Bend knees 90 degrees, sliding your back down the wall, making sure your knees are aligned over the ankles. Hold here for 30-60 seconds.
Superman- Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping your arms and legs straight, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold the position. Remember to breathe!
Keep up the great work. Set those goals and create big things in your life!