11th May 2009
5k training schedule, part 2
As I mentioned in my previous article; I originally designed a 5 k training schedule for myself; but due to my brothers desire to run with me it was made modifications for all of us to run together.
To my surprise it worked better than I had hoped. Originally I planned three exercises each week. But somehow they get restless during Saturdays and want an additional run for that day. My original plan only had three days with exercises, but somehow these three days have become four days each week.
I also learned I was capable of running 5k without needing to walk within three weeks, however, I have maintained the original plan of having five weeks to achieve this. There might be people needing more than three weeks, and there might be people needing less than three weeks to be able to run 5k without resting.
Now; do you really believe running 5k is impossible for you? I have already proven that it is possible to start using this exercise schedule for 9 yrs old, 12 yrs old, and person (28) who hasn’t exercised for a year. So I would say most people should be able to do this exercise schedule. However; if there are health issues you should discuss the schedule with your doctor. This is due to interval and hill running which might be hard for the health. If that’s the case I am sure the doctor still will allow you to jog slowly jog or walk 5k each day.
Anyway; in the first article I wrote that I colored the schedule as we were running. The days we are running we mark as green, as completed the exercise. If someone doesn’t exercise we punish them by marking it red. And days without exercising will be marked yellow. It’s fairly easy to color them, and somehow it gives some additional motivation, as no one really wants to see the red color. We are kind of creating shame for ourselves if we don’t complete the exercises. There is one more rule, if you got a day red, you could exercise the next day, color it green, and change yesterdays red to be blank and yellow. However; you can only change the colors during the present week, you can’t change from red to green next week, or use green colored from previous week.
Anyway; I found coloring the exercise schedule to be efficient to motivate my 9 yr old brother, but I also motivate him of how fun it will be running intervals in full speed and running hills in full speed. Somehow these exercises are more appealing for him than just walking/running.
And for the sake of argument, my 9 yrs old brother has swimming exercises Wednesdays while we also have jogging/running exercises. Those days I color green and mark with swimming training. This schedule isn’t meant to replace social training as football, basket swimming etc, but as additional training to improve speed and endurance (and later strength; you will need good arm, back and stomach muscles to run well)
-Kentaki-
As I mentioned in my previous article; I originally designed a 5 k training schedule for myself; but due to my brothers desire to run with me it was made modifications for all of us to run together.
To my surprise it worked better than I had hoped. Originally I planned three exercises each week. But somehow they get restless during Saturdays and want an additional run for that day. My original plan only had three days with exercises, but somehow these three days have become four days each week.
I also learned I was capable of running 5k without needing to walk within three weeks, however, I have maintained the original plan of having five weeks to achieve this. There might be people needing more than three weeks, and there might be people needing less than three weeks to be able to run 5k without resting.
Now; do you really believe running 5k is impossible for you? I have already proven that it is possible to start using this exercise schedule for 9 yrs old, 12 yrs old, and person (28) who hasn’t exercised for a year. So I would say most people should be able to do this exercise schedule. However; if there are health issues you should discuss the schedule with your doctor. This is due to interval and hill running which might be hard for the health. If that’s the case I am sure the doctor still will allow you to jog slowly jog or walk 5k each day.
Anyway; in the first article I wrote that I colored the schedule as we were running. The days we are running we mark as green, as completed the exercise. If someone doesn’t exercise we punish them by marking it red. And days without exercising will be marked yellow. It’s fairly easy to color them, and somehow it gives some additional motivation, as no one really wants to see the red color. We are kind of creating shame for ourselves if we don’t complete the exercises. There is one more rule, if you got a day red, you could exercise the next day, color it green, and change yesterdays red to be blank and yellow. However; you can only change the colors during the present week, you can’t change from red to green next week, or use green colored from previous week.
Anyway; I found coloring the exercise schedule to be efficient to motivate my 9 yr old brother, but I also motivate him of how fun it will be running intervals in full speed and running hills in full speed. Somehow these exercises are more appealing for him than just walking/running.
And for the sake of argument, my 9 yrs old brother has swimming exercises Wednesdays while we also have jogging/running exercises. Those days I color green and mark with swimming training. This schedule isn’t meant to replace social training as football, basket swimming etc, but as additional training to improve speed and endurance (and later strength; you will need good arm, back and stomach muscles to run well)
-Kentaki-
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