I’ve always found it interesting that whenever I’m consistently working out, the urge to participate in weekly office donut day and eat other junk food is a lot easier to suppress.
Hopefully that resistance continues after the 5k I’m scheduled for next week in anticipation of football season.
I’ve enjoyed taking part in this little program I came up with mostly as a means to fill my days during the slower summer months when high school sports are out of session. And I hope that anyone else who followed along continues the idea of running through the coming autumn months — though it will be a good idea to replace those shoes we’ve worn out these past couple of months.
Remember, exercise is a self-motivated activity. No one will mind if you skip a workout, because no one but you will reap the benefit from sticking to the program. Keep it up.
If you continue, stick with the same hard-day, easy-day schedule we’ve set forth, and be sure to properly warm up and cool down with the stretches we learned.
Good luck and happy running.
After a five-minute jog and dynamic stretches, pick a spot on the map 2.5 miles away and run to it. Don’t stop until you get there, and feel free to take a long breather at the end. Run back without stopping, even if you have to jog at a pace that may be slower than walking — this will also likely serve as the cool-down jog, but don’t forget to stretch.
Take a pair of easy days. After the warmup, jog an easy pace for 15 minutes. Cool down and stretch.
Normally we would go a little bit longer on our Wednesday recovery, but we’ll taper off a little bit. Repeat yesterday’s timed workout, though of course you don’t have to run the same route.
I hesitate to give you a certain mile marker to run toward today, since the race is coming up on Saturday. Instead, run for 30-40 minutes at a pace somewhere between a jog and an easy run.
Recovery day again today; jog for another 15-minute route. Be sure to stretch every muscle group two or three times. Eat lots of spaghetti at dinner for a carbo-load. Get a really good sleep in tonight.
This is it. Race day. You can do it. Breathe deeply and relax your upper body to conserve energy. Don’t stop. Wear your headphones and use the apps we found a couple weeks ago if you feel the need or desire. Think positive thoughts. Keep your eyes on the person in front of you. Remember, you’ve trained for this. You’re ready.
Rest and recover. If you can convince someone to give you a full-body massage, jump all over that opportunity. Hopefully you took an ice bath yesterday, but you’ll probably be sore anyway. Good job on completing the program.
Tavin Stucki is a longtime running enthusiast who took a way-too-long break from the sport after the state track meet his senior year. Share your 5k results with him at firstname.lastname@example.org.