11th May 2009
5k training schedule, part 1
As I mentioned in the rapid weight loss series; we want to start with efficient exercising. As an example I have developed a 5k training schedule. It is actually a rather long exercise schedule for 10 weeks; and the reason for it to be so long is simply to have a relaxed schedule. Not stressing and creating hardship, but rather using five weeks mixing walking and jogging to make sure the endurance slowly increase.
When I first designed the schedule I mainly planned it for myself; training alone, and having the goal to go from the sofa to being able to run 5k without larger problems. However, the terms quickly changed since my younger brothers which are 9 and 12 wanted to join as well. This slightly modified the schedule as they were surprisingly motivated to run with me. And in all honesty, for the first weeks they had better endurance than me. I guess I also would advise you to bring the younger kids to run with you. Somehow doing it with them creates additional motivation; who wants to let down their kids and say, sorry, I don’t have time to exercise today. I doubt any parents or older sister want to let down younger kids.
I will admit it was a bit harder to motivate my 9 year old brother, but I found some tricks involving coloring the exercise schedule etc. It kind of gives a slight punishment for those who don’t complete the schedule. I will come back to the coloring scheme a bit later. It might also be a good advice to do the same if you exercise alone.
Of course I have done more as they joined, as letting them drink and refresh themselves in lakes/rivers we passes by, and maybe on sunny Friday’s we might get a ice-cream and relax.
The point being; if you think it might be hard to motivate yourself for exercising, or feel your kids or younger siblings are using too much time with their computer or television, you could motivate them to start running with you.
To run with one or two additional persons is a bit more challenging as you will have bit various endurance and speed to start, but try to stay collected while running, and try motivating each other to become better. It’s often easier to let the one with less speed and endurance control when to walk, and when to be jogging, and how fast you will be running.
-Kentaki-
As I mentioned in the rapid weight loss series; we want to start with efficient exercising. As an example I have developed a 5k training schedule. It is actually a rather long exercise schedule for 10 weeks; and the reason for it to be so long is simply to have a relaxed schedule. Not stressing and creating hardship, but rather using five weeks mixing walking and jogging to make sure the endurance slowly increase.
When I first designed the schedule I mainly planned it for myself; training alone, and having the goal to go from the sofa to being able to run 5k without larger problems. However, the terms quickly changed since my younger brothers which are 9 and 12 wanted to join as well. This slightly modified the schedule as they were surprisingly motivated to run with me. And in all honesty, for the first weeks they had better endurance than me. I guess I also would advise you to bring the younger kids to run with you. Somehow doing it with them creates additional motivation; who wants to let down their kids and say, sorry, I don’t have time to exercise today. I doubt any parents or older sister want to let down younger kids.
I will admit it was a bit harder to motivate my 9 year old brother, but I found some tricks involving coloring the exercise schedule etc. It kind of gives a slight punishment for those who don’t complete the schedule. I will come back to the coloring scheme a bit later. It might also be a good advice to do the same if you exercise alone.
Of course I have done more as they joined, as letting them drink and refresh themselves in lakes/rivers we passes by, and maybe on sunny Friday’s we might get a ice-cream and relax.
The point being; if you think it might be hard to motivate yourself for exercising, or feel your kids or younger siblings are using too much time with their computer or television, you could motivate them to start running with you.
To run with one or two additional persons is a bit more challenging as you will have bit various endurance and speed to start, but try to stay collected while running, and try motivating each other to become better. It’s often easier to let the one with less speed and endurance control when to walk, and when to be jogging, and how fast you will be running.
-Kentaki-
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5k Training 
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