Download - Ready, Set, Go! 5K Training Blueprint

8/7/2019 Ready, Set, Go! 5K Training Blueprint

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Terms of Use & Legal Disclaimer

The Ready, Set, Go! 5K Training Blueprint offers health, fitness and nutritionalinformation and is for educational purposes only. It is not a substitute for, nor does itreplace, professional medical advice, diagnosis, or treatment of health conditions.Please consult your physician or other healthcare professional before beginning orchanging any fitness program to make sure that it is appropriate for your needs;especially if you have a history of any of the following:

■ High blood pressure (you or your family)

■ Heart disease (you or your family)

■ Chest pain when exercising

■ Chest pain in the past month when not engaged in physical activity

■ Smoking

■ Have high cholesterol

■ Obesity

■ Currently pregnant

■ Bone or joint problem that could be made worse by a change in physical activity

If you have any concerns or questions about your health, you should always consult witha physician or other health-care professional. Stop exercising immediately if youexperience faintness, dizziness, pain or shortness of breath at any time.

Do not disregard, avoid or delay obtaining medical or health related advice from yourhealth-care professional because of something you may have read in this document.

Current health and fitness research may exist that could impact the educationalinformation provided, and advice found here may not be based on the most recentfindings or developments. Therefore, the use of any information provided on this site issolely at your own risk.

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http://www.readysetgoblueprints.com/




Ready

Everyone has an actual heart, but “having heart” is somethingentirely different. It means possessing an intangible desire toachieve your goals, a will to succeed, and a never-quit attitude.

The great Muhammad Ali once said, “Impossible is nothing.” Andwhen it comes to your training, we think that’s everything.

Welcome to Ready, Set, Go! 5K

The 5K race, at 3.1 miles in length, is one of the most popular running

races from beginner to advanced abilities. For the beginner, this is agreat way to give running a try and have fun in a group setting, and for the advanced runner it is perfect for establishing short-term goals andworking towards longer races and a faster pace.

You have before you a 5K plan that will get you physically andmentally ready to run a successful race. And while your runningimproves, you’ll also shape up and improve your overall health.

Fit Marriage Coach Nick Westbrook, CSCS has developed this planfrom many years of experience running himself and helping othersachieve their fitness goals. Ready, Set, Go! 5K is for you whether thisis your first, second, third or your tenth 5K.

Why Run a 5K?

✴ You want to challenge yourself

✴ Running with your spouse instead of away from them intriguesyou

✴ Training for a specific goal keeps you motivated

✴ Supporting a specific charity event makes you feel good

✴ Crossing the finish line is an accomplishment you’ll cherish

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http://www.fitmarriage.com/workout-together/3-keys-to-running-with-your-spouse







✴ Completing an event with a friend is a great bonding experience

✴ You want to better your previous Personal Record time

This 6-week program has been laid out so that you can achieve your goal of completing a 5K without spending endless hours only running.Better yet, you and your spouse can do it together to enhance your recreational intimacy. If you have kids, bring them along and makethis a family event!

You’ll be amazed at how fun running a 5K is for the entire family.

Program Overview

A 5K may seem intimidating at first, but with the Ready, Set, Go! 5KBlueprint you will be ready to achieve your goal of completing asuccessful 5K. In this program, we will be using run/walk strategies toprepare your legs for the challenge of running a 5K.

We have added a Core Strength workout that will help strengthen themost important part of our body. As an added bonus, we have alsoincluded a stretching routine that you can use to briefly cool downafter your workouts. Finally, a basic yoga routine is provided to keep

you flexible and limber and to prevent injuries while you train for your 5K.

This is the most comprehensive 5K program out there. In just sixweeks, you’ll have trained your entire body...not just your legs.

Equipment Needed

You’re at the starting line of a new adventure. Congratulations!

Before we start, let’s cover some pieces of equipment that you willneed in order to get the most out of your 5K training. Ultimately, thesepieces of equipment will help you complete your first 5K in top form.

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1. Running Shoes - Don’t underestimate the importance of your shoes. These are what will keep you feeling good and prevent injury.If you have some old shoes that you think might work, don’t use them.

2. Interval Timer/Stop Watch - You can get great interval timers for your iPhone or Droid, so check your app store and find the ones youlike. If you don’t have a fancy phone, just buy a stopwatch for a fewbucks and keep track of your own work/rest intervals. Having this toolwill help you when you are doing your run/walk intervals as well as theCore Strength Circuits.

3. Water Bottle - Make sure when you are going out on your walksand then runs that you have fluids available. Staying hydrated is amust if you want to feel great and perform at your best.

That’s it!

You’re at the starting line and you hear over the loud speaker...

Ready...

Now it’s time to get Set.

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Set

Motivation and the will to see this program through is going to be a big

factor in having a so-so 5K running experience or a great 5K race.

Are you willing to get up each day of the program and do what isnecessary? Do you have goals set? Is there a specific reason why you want to run this race?

We’re here to help you with these questions and more. It is our goalto see you succeed! In doing so, we hope you begin to find a lifelongpassion for fitness and health.

Motivation doesn’t happen on its own. You need to plan for your success just like we have planned out what you need to do over thenext 6 weeks to prepare for your 5K.

Here are 7 tips to help keep you motivated:

1. Commit To The Plan. The excitement that occurs when you begina program is awesome! You launch out of the starting blocks witheverything you have. Unfortunately, for some of you, thatexcitement will fizzle out and it makes it difficult to continue on your 5K journey. So how can you keep that excitement alive for theduration of the Ready, Set, Go! 5K program?

2. Set Measurable & Specific Goals. For the purposes of thisprogram, you should set goals that will keep you motivated andexcited about completing your 5K. It could be as simple asphysically completing your first 5K, a specific time you want tocomplete the event in, running the entire course without walking or stopping, or it could be a specific weight loss goal you’ll achieveduring the 6-week program.

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3. Track Your Progress by Writing It Down. Print out the programand after each workout that you complete, put a check mark by it or cross it out. Add comments that will help you during your nextworkout.

This will be a visible reminder of what you have accomplished thusfar. Make it known to your family and friends that you are trainingfor a 5K. Share your experiences and blog about it. If you have aGPS device, track your run/walks and upload them so you canmonitor your time, distance, average speed, and calories burned.

4. Focus on Your “Personal Best”. In today’s world, we are alwayslooking at how well the other person did. It’s time for you to look at

yourself in the mirror and become the best version of you that youcan become.

There are many ways that you can grow as an individual. When itcomes to running a 5K, it could be setting a time for yourself andbeating it on race day or maybe it’s competing in a particularly hilly5K to really challenge yourself.

During your core strength workouts, you can add weights, bands, or a medicine ball to each exercise to add an element of difficultywhen you are ready to push yourself and achieve a new level of fitness.

5. Build Your Support Team. Having a support group around youcan make the difference when it comes to putting your very besteffort into your Ready, Set, Go! 5K training. These are folks whowill be there to pick you up when you are down, and you should beselective to choose individuals who will stick by you. Your spousemakes a great accountability partner!

The social aspect of running is one reason many get into it. If youare not training with your spouse or a close friend, look for a localrunning club you can meet up with if your schedule permits.

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6. Find a Mantra. Pick a short phrase that you say over and over inyour head to keep you motivated. You can even yell it out if youhave to, as long as it keeps you fired up and moving forward!Finding a mantra is as easy as finding a quote in a magazine,

listening to your iPod and hearing something that resonates withyou, or getting words of inspiration from your spouse.

7. Prepare for Obstacles Along the Way. Life happens. We arebusy folks with jobs, families, other activities, and more. If we don’tprepare ourselves and how we will get our workouts in whenobstacles happen, more times than not we simply won’t do our workouts.

Instead of focusing on how you won’t be able to complete your workout, refocus your energy on how you can make it happen.Maybe you can’t do the entire workout because you’ve had a reallylong day at work or a meeting came up. Instead of spending 30minutes on the workout, just do 15 minutes worth. If you can’t beoutside, use your stairs or run in place if that’s what it takes. Justget something in on the workout days so that you keep movingforward.

This isn’t all or nothing! Completing a 5K is about the journey, not thedestination and stuff will happen along the way. It’s up to you todecide if the journey stops or continues on.

Don’t stop!

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Go!

Before we get into the details of the Training Blueprint, it’s time to go

ahead and commit fully to running your first 5K race. In mostmetropolitan areas, there are numerous events on most weekendsand you can find them by simply doing an internet search.

It’s definitely preferable to sign up for an official event where you’ll be joined by lots of other runners and walkers. The energy of a 5K racecan be fantastic! However, if you can’t find a “real” race close enoughto your home, you can always map out a course and do your own.

This is a six-week program, so you should plan to run your race about6-7 weeks from now. Go ahead and sign up, put it on your calendar and get started on your training so that date becomesextra special to you!

Pulse and Target Heart Rate

The training program that follows is based largely on the proven heartrate training approach. Let’s go over some of the basics to ensure thisis really easy for you to follow over the course of the next six weeks.

What Is Your Pulse?

Your pulse is your heart rate, or the number of times your heart beatsin one minute. Pulse rates vary from person to person. Your pulse islower when you are at rest and increases when you exercise (moreoxygen-rich blood is needed by the body when you exercise).

Knowing how to take your pulse can help you evaluate your exerciseprogram and maintain the proper intensity level as you train.

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How to Take Your Pulse

1. Place the tips of your index, second and third fingers on the palmside of your other wrist below the base of the thumb. Or, place

the tips of your index and second fingers on your lower neck oneither side of your windpipe.

2. Press lightly with your fingers until you feel the blood pulsingbeneath your fingers. You may need to move your fingers aroundslightly up or down until you feel the pulsing.

3. Use a watch with a second hand, or look at a clock with asecond hand.

4. Count the beats you feel for 10 seconds. Multiply this number by

six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6= _____ beats/minute

As an alternative, you can use a heart rate monitor, which typicallyutilizes a strap around your chest to continuously monitor your pulse.This is a very convenient way to track your heart rate, but it also costsmoney, so don’t feel like you need to purchase a monitor for thistraining.

What Is a Normal Pulse?

Normal Heart Rate at Rest for:

• Children (ages 6 - 15) is 70 – 100 beats per minute

• Adults (age 18 and over) is 60 – 100 beats per minute

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What Is Maximum Heart Rate?

The maximum heart rate is the (theoretical) highest heart rateachieved during maximal exercise. One simple method to calculate

your predicted maximum heart rate, uses this formula:220 - your age = predicted maximum heart rate

What Is Target Heart Rate?

✴ You gain the most benefits and lessen the risks when youexercise in your target heart rate zone. Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximumheart rate. In some cases, your health care provider may

decrease your target heart rate zone to begin with 50 percent.✴ It is not recommended to exercise above 85 percent of your

maximum heart rate. Intensity at that level increases bothcardiovascular and orthopedic risk without providing a significantadditional benefit from the exercise.

✴ When beginning an exercise program, you may need togradually build up to a level that is within your target heart ratezone, especially if you have not exercised regularly before. If the

exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-do it!

✴ To find out if your are exercising in your target zone (between 60and 80 percent of your maximum heart rate), stop exercising andcheck your 10-second pulse. If your pulse is below your targetzone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.

✴ Always check with your health care provider before starting anexercise program. Your health care provider can help you find aprogram and target heart rate zone that matches your needs,goals and physical condition.

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Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute. His 60% target heart rate is 108, and he is hitting this 60%target when he counts his pulse for 10 seconds and gets 17 beats.

Use this table to find your maximum heart rate along with the60% and 85% target heart rate levels, which we’ll be using for our training:

Please note that some medications and medical conditions mayaffect your heart rate. If you are taking medications or have amedical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/targetheart rate will be affected. If so, your heart rate ranges for exerciseshould be prescribed by your doctor or an exercise specialist.

Your actual maximum heart rate is most accurately determined by amedically supervised maximal graded exercise test.

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Get Your 5K Training Plan!

Are you ready to get started training for your first (or best) 5K Event?

Get the complete Blueprint with detailed trainingschedule, exercise routines and video

demonstrations to guide you to success...

Get it right now for FREE by visiting:

http://www.ReadySetGoBlueprints.com

We’ll see you there!

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Download - Ready, Set, Go! 5K Training Blueprint

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