another 5K running schedule

Here is another running schedule that is fun if you can already run 1.5 miles.  It is an 8 week schedule instead of 12.

5K Training Schedule for Beginners
CT= Cross Training (biking swimming, or elliptical)
EZ- simple, les strenuous activity

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	20-30 min EZ	1.5 mile run	CT or Rest	1.5 mile run	rest	1.5 mile run	rest
2	20-30 min EZ	1.75 mile run	CT or Rest	1.5 mile run	rest	1.75 mile run	rest
3	20-30 min EZ	2 mile run	CT or Rest	1.5 mile run	rest	2 mile run	rest
4	25-35 min EZ	2.25 mile run	CT or Rest	1.5 mile run	rest	2.25 mile run	rest
5	25-35 min EZ	2.5 mile run	CT or Rest	2 mile run	rest	2.5 mile run	rest
6	35-40 min EZ	2.75 mile run	CT	2 mile run	rest	2.75 mile run	rest
7	40 min EZ	3 mile run	CT	2 mile run	rest	3 mile run	rest
8	20-30 min EZ	3 mile run	CT or Rest	2 mile run	rest	5K Race

Total Fitness Select Med Magazine Spring 2009

want to run?

I've had a lot of people ask me how I got started running.  I found this schedule out of Family Circle magazine a few years ago (in 2009) and I adapted it so the day of rest was on Sunday.  I loved this schedule because it broke it down in easy steps for a beginning runner. I then signed up for a 5K, worked backwards from the date of the race and wrote down on my calendar what I was to do everyday.  This was a perfect training for my first 5K.

Rest: Taking a day or two off is just as important as the exercise itself

Run/Walk Days: warm up for 5 minutes and take another 5 to cool down.

Cross-training Days: swim, bike strength train, row or try some yoga

Walks: Go at a pace that allows you to caht while you stroll

Race Day: Eat half a bagel or some yogurt an hour or two before the event.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Run 1 min/walk 2 min  x4	Rest or cross train	Run 1 min/walk 2 min x4	Rest or cross train	Run 1 min/walk 2 min x5	Walk 45 minutes	Rest
Week 2	Run 1.5min /walk 2 min  x4	Rest or cross train	Run 1.5 min/walk 2 min x4	Rest or cross train	Run 1.5 min/walk 2 min x5	Walk 45 minutes	Rest
Week 3	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min/walk 2 min x5	Walk 45 minutes	Rest
Week 4	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min/walk 2 min x4	Walk 45 minutes	Rest
Week 5	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min/walk 2 min x5	Walk 50 minutes	Rest
Week 6	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min/walk 1 min x7	Walk 50 minutes	Rest
Week 7	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min/walk 1 min x6	Walk 55 minutes	Rest
Week 8	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min/walk 1 min x6	Walk 55 minutes	Rest
Week 9	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min/walk 1 min x7	Walk 55 minutes	Rest
Week 10	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 11	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 12	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Walk 30	5K race day

mommy and me cooking

The Food $ense team with USU Extension teaches free “Mommy & Me!” nutrition and cooking classes every month at the Cache County Administration Bldg. multipurpose room, 179 N. Main, Logan. Parents are invited to come learn some new skills and sample recipes while their children play.

The next class, Spring Vegetables, is Thursday, April 19 from 11 a.m. – 12:30 p.m.

To register, contact Candi at 435-752-6263 or online cachecountyfoodsense@gmail.com

More information, including topics for the year: http://extension.usu.edu/cache/files/uploads/Mommy-Me-2012%20Flyer.pdf

Information about other free Extension nutrition and cooking classes for adults is available at: http://extension.usu.edu/cache/files/uploads/Food%20Sense%20Flyer2012.pd

bragging rights

We won the Stake Softball Tournament at the Stake Pioneer Celebration Friday night.  Yep, we have bragging rights, but of coarse, we wouldn't.  Thank you to everyone who participated this season by playing, cheering, allowing husbands to play,(and if you're a dad reading this blog, thanks for watching kids so your wife could play), or anyone who might have offered up a silent prayer that you wouldn't have to play.  A big thank you to Julianne who was a champ at getting the team there, on the roster, and up to bat.

softball fun

The Relief Society vs. Young Women was a fantastic fun game. In the end, I think we were all winners for participating! Thank you, Emily Thatcher for being a marvelous "Fairy Coach Mother!"