The Running Challenge begins today!!! Details of this challenge are below.
Whether walking or running, trying to get your 10,000 daily steps in (equivalent of 5 miles) or training for a race; start where you are and set attainable daily/weekly goals to strive for and make sure you stretch it out when you are done! Enjoy time to yourself in nature....It's AWESOME!
This Running Challenge should not focus on whether or not you have ever been good at running or ever even given it a try. This Challenge should be about getting you out and either giving something new a try or progressing you along to a goal you might have always wanted to achieve (whether that be a 5k, 10k, half or full on marathon). The dates of this 12 week Running Challenge are January 11th - April 5th, 2013.
Whether you are doing this Running Challenge all by itself with no other additional Challenges or whether you are tackling every Challenge posted this week, below are the rules for this particular Challenge.
First, decide what your focus needs to be for this Challenge: Have you ever run before? If no, then keep it very simple and start with one mile and work up to a goal by the end of this 12 week Challenge of three mile walk/runs. If your goal is to run a 5k or 10k, then map out your course on how to go about achieving that in the 12 weeks timeframe of this Challenge (all kinds of such schedules exist online...just Google which you are interested in (5k or 10k)). If you have loftier goals in mind such as a half or full marathon, then you will really need to hunker down and get started on your progressing running schedule for each week of this 12 week Challenge for sure. Regardless of what your running goal is, own it; plan for it; and do it! If you are combining this with regular workouts and/or Yoga, be smart about your preplanned days for each and make sure you have at least one full day off from everything each and every week. How many days a week you run and how you group your fitness activities will completely depend upon whether you are just starting out, trying to reach a 5/10k, or half/full marathon.
For an example, I am already registered for a half marathon (my first) on April 27th and will be combining my run schedule with workouts and yoga with a schedule that looks something like below. Note that if you look at most half marathon run schedules they have you running 4-6 days a week; however, with the level of high intensity interval training such as I do and recommend this is not necessary.
Sundays 60 min Yoga/possible short or long run (depending on week possibly OFF)
Mondays Resistance/Interval Workouts/20 min Yoga
Tuesdays Short Run/60 min Yoga
Wednesdays Resistance/Interval Workouts/20 min Yoga
Thursdays Long Run/30 min Yoga
Fridays Resistance/Interval Workouts/20 min Yoga (or hour long arm balance/inversion Power Yoga in lieu of Res/Int Workout)
Saturdays OFF
**Note that the more you do regarding workouts does not equate to quicker fat/weight loss results...reference Posts throughout this site on this subject***
Need Help With any/all of this? I'm always available: cagib1@charter.net
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
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