HOMEWORK: WEEK #6
You are at the end!!! Now you are to go out there and run your first 5km!
Whether you have ever done it before or you have just started your running journey, there is no better feeling then when you cross that last finish line! Celebrate this; you deserve to enjoy and embrace the hard work, dedication, sweat, and maybe tears that went into this accomplishment!
Although I was not physically with you I am still cheering you on! Let us know how your first 5km run went!!
Now Let’s RUN! 🙂
Warm-Up – Before every run, you must walk at a moderate pace for 5 mins. Swing your arms, roll your shoulders back and down, taking some deep breaths, slowly warming up that body before we proceed to run.
Next, you will map out your 5km run route, every week you will run a distance of 5km with a different run/walk interval. You may change up your route every week but watch for hills, pavement (running on trails can be easier on the joints), try and pick routes you can relax in. If heavy traffic areas cause you stress travel a little bit for your runs. If you need a lot of witnesses because it keeps you accountable and you know with eyes on you that you won’t take breaks, do that. You will learn what works for you!
Your sixth week… go run 5 km!
You will follow this pattern for the whole 5km. Please refer to body alignment and pacing before you start.
Cool Down – After you have completed your run you must take 5-mins and walk at a moderate pace lowering your heart rate and taking deep breaths. You will become slower with your walking as you wind down.
After every run please take 10 to 15-mins to stretch (please refer to the stretching guidelines below)