Posts Tagged ‘5K Training’

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Below is the eleventh and final weekly contribution to the:

Whole New Dad Couch to 5K Series featured at

Welcome to week 11 of the Whole New Dad couch to 5K program. It’s race week!

Now before we dive in to race day strategy, the type of things you are going to run into out there and the obligatory “rookie racing mistakes” to avoid, we do have a couple of workouts to talk about. This week is the final formal week of our training program. It includes two training runs and then your 5K race this weekend. If your race day is still a week or two away, not to worry. You can simply duplicate the workout this week for all three of your training days.

In fact, you can make this your baseline weekly training plan for the next few weeks until it is time to start talking about your next challenge. Perhaps your goal will be to safely add a fourth day of running to your weekly regimen, or to start shaving seconds or minutes off of your average mile time.

Who knows, after your debut at your local 5K you may want to race at another 5K event to lower your time or chase a longer event, such as a 10K. That is what is so great about where you are today. You have safely managed to increase your fitness level and running experience gradually and hopefully without injury.

You have established a great base from which to work and have built a consistent, sustainable exercise habit. Your options from this point forward are limitless. Each goal or training plan to follow will be born from these same principles. But let’s not get to far ahead of ourselves, let’s stay in the moment and enjoy this.

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Photo Compliments of

Below is the tenth weekly contribution to the:

Whole New Dad Couch to 5K Series featured at

Check back next Wednesday for the next installment in the series:

Welcome to week 10 of the Whole New Dad program. It’s a big week this week. Three tough workouts on the schedule that will move you ever-closer to the starting line of that 5K race circled on your calendar.

Just like last week you will be completing the identical workout during all three of your sessions. Only this time you will be extending each of your runs by another ¼ mile. You will be asked to:

  • Warm up with a brisk 5-mile walk.
  • Jog 2 ¾ miles or 28 minutes.

You will want to reach the 2 ¾ mile mark on your runs even if it takes you a bit longer than 28 minutes. Don’t worry about the time so much as covering the distance at this point. A faster or slower pace from one workout to the next is not important.

The key is for you to get out there three times this week and cover those 2 ¾ miles without fail. Remember as always to leave at least one rest day in between workouts for your body to recover to the increased load.

In just 2½ months you have made some pretty remarkable progress. You have transformed yourself from someone struggling to find time to exercise on a regular basis to a runner.

That’s right. I said it. You are a runner.

Now back in week number one when you and I started this journey together I poked a little fun at “the runner”. The guy or gal who is out there in any kind of weather, decked out in all the latest gear, glancing down at their wrist every few strides, counting the minutes, the seconds, the hundredths of seconds.

I came clean at that point and told you that I was in fact “one of those guys”. No doubt about it if you could have seen some of the conditions I trained through on my way to the starting line of the Austin Marathon on February 20th, I’m sure you would have been shaking your head.

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