5K / 10K Program
WEEK 1: GETTING STARTED
This program is designed to prepare you for a 5K and/or a 10K. I divide the workouts into three different categories -1. walkers, 2. first
WEEK 2: TAKE A DEEP BREATH
How should I breath? This is one of the most often asked running questions. Breathing is a very natural and well regulated function of the
WEEK 3: INJURY OR JUST SORE?
Am I injured or is this normal soreness? And if this is normal, why does anybody run? These are the thoughts that cross your mind
WEEK 4: GOAL SETTING
If you are training for the 5K or 10K your goal has been set, finish the distance without pain, run a certain time, or beat
WEEK 5: IT TAKES ALL KINDS
Variety is the spice of life and the key to running success. Too many people run 3 miles, 3 times a week. If this describes
WEEK 6: TO EAT OR NOT TO EAT
As I think back through all the workouts and races I have run, the one thing that has ruined a potentially great run was what
WEEK 7: RACING READY WITH 5K /10KS
It is important to run a few of the local 5K’s and 10K’s as you prepare for the your event. You can’t expect to do
WEEK 8: TAKING IT EASY
It is very important for long term success in running that you don’t train too hard. Even though running hard is the best way to
WEEK 9: KNOW YOUR FEET
When you are running and walking the only thing that hits the ground is your feet. Your feet are designed to absorb shock, stabilize your
WEEK 10: MAINTENANCE WORK
When you get into a distance running program, you are lucky to stick with it. Now that you have made it through 2 months, it
WEEK 11: THE LONG RUN
The 5K/10K is fast approaching and now that your body has become used to running and your aerobic system is working well, it is time
WEEK 12: LOGISTICS
Congratulations to all that finished the dreaded long run. They had a voice of confidence after accomplishing this long run. I recommend trying one this
