Posts Tagged ‘Couch to 5K Program’

Photo Compliments of ManoftheHouse.com

Below is the tenth weekly contribution to the:

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

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.

Click HERE to read the rest of the article.

Photo Compliments of ManoftheHouse.com

Below is the ninth weekly contribution to the

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week nine of Whole New Dad program. Just three weeks of training remain and you are going to be ready to tackle a five kilometer road race.

This week represents another step forward, another series of challenging runs as you continue to build upon that strong base training you have established.This week you will be completing the same workout during all three of your sessions. You will be asked to:

  • Warm up with a brisk five-mile walk.
  • Jog 2½ miles or 25 minutes.

You will want to reach the 2½ mark on your runs even if it takes you a bit longer than 25 minutes. That length of time is just a guideline. It is estimating that you are running at 10 minute per mile pace.

Remember to leave at least one rest day or recovery day in between your workouts. Always a rule for the Whole New Dad program, but this week and in the weeks to follow it is an unbreakable rule. I want you to be sure to give your body plenty of time to recovery from this increase in activity. Getting to the starting line of your 5K race in a few weeks is our overriding goal. But getting there healthy physically and mentally is the goal that we are truly after.

There are going to be some temptations growing inside of you if they have not already. At this point in your training you may be starting to compare one workout to the next. Did you run faster? Are you getting better at this? How much faster can you run the next time?

As natural and even predictable as those feelings can be, it is important for you to take each workout as its very own entity.

Click HERE to read the rest of the article.

Photo Compliments of ManoftheHouse.com

While I am out racing through the desert in Arizona this weekend in the Ragnar Del Sol Ultra-Marathon – enjoy the eigth weekly contribution to the

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week eight of our Whole New Dad program. At the end of this week you will be two months into your training and are coming off a tremendous accomplishment last week. A two-mile run with no walk breaks, awesome.

One thing that we haven’t talked about to this point is what happens if you have to skip a workout. Life happens to all of us. Meetings run long, children are sick, trips come up unexpectedly. Heck, even we fall ill from time to time.

The worst thing that you can do at this stage of your exercise plan is to feel like you have to make up a missed workout. Remember, slow and steady wins the race to improving your fitness. We’ll talk about “racing” in a couple of weeks. But right now staying consistent as we gradually increase the amount of time you are running and decreasing the amount of time you are walking is what is going to get you safely and most importantly confident and injury free to that 5K starting line.

Click HERE for the rest of the article.

Photo Compliments of ManoftheHouse.com

Below is the seventh weekly contribution to the

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week seven of our Whole New Dad program. To this point I’m betting that you were feeling pretty good about everything that was on the training schedule. Walk for a few minutes here, jog for a few there. Gradually extend the length of your jogs, reduce the length of your recovery walks.

But here we are. Week number seven.

At the end of this week you are going to jog for two straight miles or for 20 minutes without stopping.

Nervous?

Don’t be, because at the end of this week you are going to be ready. No doubt in my mind. If you have been sticking with the program, hitting your goals and diligently crossing those workouts off of the schedule on the magic refrigerator, you are going to do just great on your third session this week.

But before you reach that big day there are a couple of workouts you need to put in the books first.

Click HERE for the rest of the article.

Photo Compliments of ManoftheHouse.com

Below is the sixth weekly contribution to the

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week six of our Whole New Dad program. This is a big, big week ahead where you are going to be running more than 50 percent of the time and distance that you travel during your workouts this week. A huge, huge step forward as your jogging intervals increase and your walking intervals decrease.

This week you are going to start each of your workouts with a brisk five minute walk to warm up, followed by:

  • Jog ¼ mile or three minutes followed by walking 1/8 mile or 90 seconds.
  • Jog ½ mile or five minutes followed by walking ¼ mile or 2 ½ minutes.
  • Jog ¼ mile or three minutes followed by 1/8 mile or 90 seconds.
  • Jog ½ mile or 5 minutes.

These workouts should take you between 26 and 30 jogging at a comfortable pace. If you are starting to feel like you can go a touch faster during your jogging intervals this week, go for it. Experiment a little bit. Do not get discouraged if you feel your breath quicken and your heart beat a little bit faster.

Read more by clicking here:

Photo Compliments of ManoftheHouse.com

Below is the fourth weekly contribution to the

Whole New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week four of our Whole New Dad program. At the start of this week you have achieved quite a few milestones in a very short period of time. Before you take your first strides this week you will have:

  1. Gotten off the couch and onto your feet.
  2. Established three workout days per week.
  3. Completed six walking workouts lasting two hours and 15 minutes.
  4. Completed three jog/walk sessions with 18 minutes of jogging and 42 minutes of walking.

That wasn’t so bad was it? Are you ready for more? Good, because this week is a key week when it comes to getting you to the starting line of that 5K in two months. We are going to be continuing with our “interval” training this week, alternating jogging and walking for six repetitions just as we did last week.

To take advantage of the improvement that you made last week and to capitalize on that forward momentum, we are going to increase the length of your jog and walk intervals for week number four.

Read more by clicking here:

Photo courtesy of ManoftheHouse.com

Below is the second weekly contribution to the Brand New Dad Couch to 5K Series featured at www.manofthehouse.com

The next installment of the series will be posted each Wednesday throughout the program:

Welcome to week two of our Whole New Dad program. This week I am going to ask you too the first of possibly many things that may sound just a little bit silly.

I would like you to print out your training schedule and place it on your refrigerator door for you and all the world to see.

Now having a written down schedule is not an earth shattering revelation when it comes to exercise or especially running. There are some obvious benefits such as having a specific goal for that day. That is why the 5K training program provided here doesn’t just read, Wednesday – Run.

It spells each day out for you in a very easy to understand format:

Week 2 – Day 3

  • Walk at a brisk pace for five minutes to warm up.
  • Alternate 60 seconds of jogging with 90 seconds of walking for 6 repetitions.
  • Total workout for 20 Minutes.

By following this program you will know when you are going to workout, how far you will travel and approximately how long it will take you. This is important as if you are like most of us, simply deciding when to go out for a run when you “feel like it” is not a very good plan.

Click Here to read more.