So far in our series we’ve covered how to choose a training area, start a walking routine, a diet for training, and started light interval workouts. Now it’s time to sweat.
East Penn Foot and Ankle Associates is sponsoring the Iron Pigs i-Run 5k and Piglet run, September 16th at Coca-Cola park in Allentown. All proceeds benefit Iron Pigs Charities.
This is the third part in a series on how to get in shape for this race. Read part 1, Training for the i-Run Pigs 5K: Lessons for first-timers, part 2, Start your running diet plan now, and part 3, Training for the i-Run Pigs 5K-week 3-time to train harder.
How are you feeling so far? You should have more energy now, you should be sleeping better, and you may have even started shedding some fat, courtesy of your activity and our running diet plan.
Last week we talked about interval training, and now we’re going to take it up a notch and get you sweating. Your routine for this week looks like this:
- Monday/Wednesday/Friday: Walk 1.5 miles or cross-train with cross country ski machine, elliptical, or bike
- Tuesday/Thursday: Jog for 15-20 minutes on your training course. You should be able to cover 1.5 miles in that time. Run further if you feel up to it, but don’t exhaust yourself yet – you’re still building
- Saturday: REST (mandatory break to allow your muscles to grow and re-charge your energy)
- Sunday: Walk or run 1.5 miles
This training schedule was designed by Olympian Jeff Galloway, who broke the U.S. 10-mile record. Jeff says:
- Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word.
- As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
Good luck! If you haven’t registered for the i-Run Pigs 5k yet, do it here.
If you have a history of heart disease, obesity or lung ailments, please check with your physician before training. The i-Run pigs 5K also includes a walk, so if you’re not fit to run, you can still participate.