5K Training Week 1 Update

5K Training Week 1 Update

Happy April Fools (in case you didn’t realize be aware of tricksters)!

We are now embarking on our week 2 of 5K training! I’m posting below week 2 and 3 workouts…I will be on vacation in the Dominican from April 3rd – 9th so I want to make sure come next Monday you’ll be set with the next work out. Don’t think I’ll be slacking on my vacation! In between sleeping late and drinking some fruity bevies by the pool I will be popping into the gym at the resort/running on the beach. So no excuses friends!

Our 5K team here at the radio station consists of Elizabeth Fisk (you hear her in the am talking sports with K-Dawg), Robert Stahelski (my former intern now referred to as “Former Intern Rob” or “Bobby Baby”), Nick Danjer, and Jeff Tirrell.

Based on what the team has chatted about regarding training thus far –If your shins are hurting you…well that pain my friends is called shin splints! I’m no doctor so if you are in severe pain you probably want to get that checked, however if you aren’t used to running outside or running at all what you are feeling is quite common. In my experience they go away once my body acclimates to a running regimen. Icing after a run has always helped. Once again…I repeat…I’m no doctor so if you are in severe pain get it checked! I don’t need anyone busting a leg saying Amanda Jo said it was OK…I’m a radio personality not a personal trainer…but now that I think of it…Jillian Michaels job would be super awesome ;-)

Also…don’t get discouraged if you feel like you’re not doing as well as you want to…you have 5 more weeks. If you can’t hit that first mile without stopping no worries…you’ll get there eventually if you are dedicated to your training. While you train I always say…remember the first place that you stopped the last time you ran…just make sure you get past that mark with your next run. You can do it!

Remember these plans are “bear” minimum…you should add two additional days each week to whatever work out you feel like doing…

WEEK 2

Pick 3 days to do the following work out

5 minutes of a warm up fast walk

2 minutes of jogging alternated with 45 seconds of walking

Do this for 30 minutes

 WEEK 3

Pick 3 days to do the following work out

5 minutes of a warm up fast walk

Run a mile (if on treadmill set the pace to a minimum of 5.5 mph)

then alternate with a quarter mile fast walk

Do this for 2.5 miles

Happy 5K training week 2 & 3!

(L-R): Elizabeth, Robert Stahelski a.k.a "Bobby Baby", & Amanda Jo
(L-R): Elizabeth, Robert Stahelski a.k.a “Bobby Baby”, & Amanda Jo

Catch you when I get back from the Domincian ;-)

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