5K Fit Series

PT Solutions at Emory-Adventist

January 24, 2012

Emily M. Yake PT, DPT

Why run a 5K?

•Ease

•Convenience

• Health

•Motivation

•T-Shirt

Components of 5K Training

• Warm-up

• Core of training plan walk/jog/run

• Cool down/stretching

"The miracle isn't that I finished. The miracle is that I had the courage to start."

-John Bingham

Training Activity

•Modified versions of popular 5K training plans

•12 weeks in duration

•3 days a week

•30-60 minutes in length

•Time vs. Distance

*Please check with your doctor before starting an exercise program.

Warm-up

•No static stretching

– Elongates muscles just enough to make them

vulnerable when they shorten during upcoming

activity

•Movement

– Walk briskly for 5 minutes

– Can incorporate skipping, high knee marching, or

walking side to side

12 Week Training Plan

Workout 1 2 3

Week 1 Jog 60 sec

Walk 90 sec

Total 20 min

Jog 60 sec

Walk 90 sec

Total 20 min

Jog 60 sec

Walk 90 sec

Total 20 min

Week 2 Jog 90 sec

Walk 2 min

Total 20 min

Jog 90 sec

Walk 2 min

Total 20 min

Jog 90 sec

Walk 2 min

Total 20 min

Week 3 Jog 2 min

Walk 2 min

Total 20 min

Jog 2 min

Walk 2 min

Total 2 min

Jog 2 min

Walk 2 min

Total 2 min

12 Week Training Plan (Jog/Walk)Workout 1 2 3

Week 4 Jog 90 sec

Walk 90 sec

Jog 3 min

Walk 3 min

Repeat cycle

Jog 90 sec

Walk 90 sec

Jog 3 min

Walk 3 min

Repeat cycle

Jog 90 sec

Walk 90 sec

Jog 3 min

Walk 3 min

Repeat cycle

Week 5 Jog 3 min

Walk 2 min

Jog 5 min

Walk 3 min

Jog 3 min

Walk 2 min

Jog 5 min

Jog 3 min

Walk 2 min

Jog 5 min

Walk 3 min

Jog 3 min

Walk 2 min

Jog 5 min

Jog 3 min

Walk 2 min

Jog 5 min

Walk 3 min

Jog 3 min

Walk 2 min

Jog 5 min

Week 6 Jog 5 min

Walk 3 min

Repeat 2

more

Jog 5 min

Walk 3 min

Repeat 2

more

Jog 5 min

Walk 3 min

Repeat 2

more

12 Week Training Plan

Workout 1 2 3

Week 7 Jog 5 min

Walk 3 min

Jog 5 min

Walk 3 min

Jog 5 min

Jog 8 min

Walk 5 min

Jog 8 min

Try jogging 2

miles or 20

min w/o

stopping.

Week 8 Jog 5 min

Walk 3 min

Jog 8 min

Walk 3 min

Jog 5 min

Jog 10 min

Walk 3 min

Jog 10 min

Try jogging

2 miles or 22

min w/o

stopping

Week 9 Jog 2 ¼

miles or 24

minutes

Jog 2 ¼

miles or 24

minutes

Jog 2 ¼

miles or 24

minutes

12 Week Training Plan

Workout 1 2 3

Week 10 Jog 2 ½

miles or 26

minutes

Jog 2 ½

miles or 26

minutes

Jog 2 ½

miles or 26

minutes

Week 11 Jog 2 ¾

miles or 30

minutes

Jog 2 ¾

miles or 30

minutes

Jog 2 ¾

miles or 30

minutes

Week 12 Jog 3 miles

or 32

minutes

Jog 3 miles

or 32

minutes

Jog 3 miles

or 32

minutes

12 Week Training Plan (Walk)

• Week 1-2

– Walk for 15 minutes

– 4-5 days a week

– Goal total 60-75 minutes

– Stretch to prevent injury

• Week 3-4

– Add 5 minutes to each walk

– Walk for 20 minutes

– 4-5 Days a week

– Goal total 80-100 minutes

– Concentrate on posture and breathing

12 Week Training Plan

• Week 4

– Add 5 minutes

– Walk for 25 minutes 4-5 days a week

– Goal total 125-145 minutes

– Walk at moderate pace, able to keep conversation

• Week 6-7

– Add 5 minutes to each walk

– Walk for 30 minutes 4 days a week

– Walk 40 minutes 1 day a week

– Focus on hydration

12 Week Training Plan

• Week 8-9

– Walk for 30 minutes 4 days a week

– Walk 45 minutes 1 day a week at an easy pace

– Concentrate on building speed by adding arms

• Week 10-11

– Walk for 30 minutes 4 days a week

– Walk 50 minutes 1 day at a very easy pace

– Goal total 80-100 minutes

– Concentrate on posture and breathing

12 Week Training Plan

• Week 12

– Walk for 30 minutes 4 days a week

– Walk 60 minutes 1 day a week at a comfortable pace

– Once you complete this week, you know without a

doubt you will be able to cross your 5K finish line!

Cool Down

• Static Stretching

– Hamstring

– Piriformis

– Quadricep

– Calf musculature

• Hold for 30 seconds, repeat 3 times each side

Equally as Important

• Weight control

• Hydration

• Rest

– Night sleep

– Rest days

• Healthy Diet

• Ice any painful areas

• Managing co-morbidities

– Smoking, drinking

– Heart Disease, Diabetes, HTN

Exercise

• Cross-train

– Cycle

– Swim

– Pilates/Yoga

• Strength

– Gluteals

– Abdominals

– Upper Extremity

– Calf musculature

Injury Prevention

• Stretching/Strengthening

• Icing any uncomfortable areas

• Rest

• Proper Shoewear

– Proper fit

• Running form

– Find your midfoot, try to stay away from your heel

with strike

Tips for the New Runner

• Make sure shoes are fit properly.

• Get comfortable and appropriate running clothes.

• Join a group.

• Get a plan.

• Fuel properly. Eat 200 calories with a little protein

about 1.5 hours before your run. Chocolate milk is

often recommended for post-run nutrition.

• Get hydrated. Drink 20 oz of water about two hours

before.

More Q&A

• What about my shoes?

• When should I run?

• Where should I run?

• Why does my side hurt?

• Why am I out of breath?

• Is pain okay?

Jonquil City Jog 5K

• Date: 4/28/2012 8:00 AM

• Cost: Active.com

• Location: Smyrna City Hall

Resources

1. Couch-2-5K ® Running Plan

2. www.active.com

3. Jeff Galloway

4. Hal Higdon

5. Wendy Bumgardner, Walking Guide