Posts Tagged ‘Whole New Dad Couch to 5K’

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Below is the eleventh and final weekly contribution to the:

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

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 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.

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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.

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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.

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Photo Compliments of Manofthehouse.com

Below is the fifth 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 five of our Whole New Dad program. You are just over one month into your training program and should be feeling pretty darn good about yourself right now.

If you are still on track, you should have 12 workouts crossed off of your training plan tacked to the door on the magic refrigerator. That leaves just 20 more before you are ready to lace ‘em up and toe the starting line of your 5K in seven weeks. Congratulations, you are doing great!

Speaking of lacing ‘em up, it is about time for us to talk a little bit about running shoes.

One of the things that drew me to running as my exercise choice when I was looking for a way to get off the couch and get back in some semblance of shape was the fact that I could run pretty much anytime, anywhere.

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