everyone is a winner!...the miia couch to 5k challenge. a 6-week self-directed activity incentive...

The MIIA Couch to 5K ChallengeA 6-week self-directed activity incentive program

Open to all employeesStarts July 13 and ends August 23, 2020

Everyone Is a Winner!

The MIIA Couch to 5K program challenges you to train for and complete a 5K- that’s 3.1 miles! Experience the pride when you pass over a 5K “finish line”! Whether it be the end of an organized virtual event (organized events are really fun and motivating even when they are virtual) or your own run/walk.

To help you reach the goal of crossing that 5K finish line as a walker, runner or wheel chair user, we have provided you with a 6-week training program. This begins building a baseline of endurance and then getting more challenging, building greater endurance over time. Your training

regime concludes with a period of tapering off where you progressively scale back your workout in order to optimize your performance on the day of the 5K event.

Strength training and stretching are included to build total fitness, not just endurance. This helps reduce the risk of injuries and enhances your performance. Couch to 5K presents a great opportunity to enjoy the outdoors, stay social with your friends and loved ones (please comply with all social distance guidelines), all while improving your fitness.

No registration is necessary. Return log forms to Mary Harrington by September 4, 2020. Only MIIA/Blue Cross subscribers eligible for prizes.

How does a virtual race work?• Choose a race; one place to find a race is at GoneforaRun.com.

• Register online.

• Receive race package including medal, bib and often a t-shirt.

• Set a time to complete the race (during the actual race time period or on your own schedule).

• After you complete the race, congratulate yourself and put your medal on! Take a selfie or have your family shoot a fun photo.

• If you want, share with the GoneforaRun community or any other site of your choice.

• If you are running for a charity, feel great that you “Paid it Forward!” A portion of your registration fee is donated to a great charity!

• Find more information at: https://www.goneforarun.com/current-virtual-races/.

Tips about running technique: • For those new to running, it’s common to tense up and shrug the shoulders. To avoid shoulder and neck strain, be sure to

align your ears over your shoulders and maintain good posture through your torso.

• “Shake out your arms and focus on loosening up, especially as you get fatigued.” - Amanda Nurse (elite marathoner, running coach, and certified yoga instructor in Boston) reordered quote/message

• The National Academy of Sports Medicine advocates keeping your core (abs) tight and engaged with a slight torso lean forward. This helps ensure that you are using your glutes as you continue into each stride during the run.

Tips about protecting your knees: • Your knees should be in line with the middle of your foot so that when your foot strikes the ground, it’s right under your

knee.

• Landing on the heel or your toes during each stride still remains a topic under debate. Engage in whatever is the most comfortable variation for your body. Focus on selecting comfortable footwear and staying hydrated rather than worrying so much about whether to do a forefoot -vs- heel strike.

Always include a 3-5 minute warm-up and cool-down

Timing your training:• Schedule your training to finish up within a week or so of your 5K.

The key to achieving success and having fun with the Couch to 5K training program is to follow it as prescribed from one day to the next. Exercise enthusiasts, particularly when adopting running, tend to do too much too soon and thus, get injured and/or discouraged. If you follow the running intervals as outlined in the program and engage in strength training and/or other exercises you enjoy (i.e. yoga and swimming) on the non-running days, odds are you will do well.

Couch to 5K Tips and Suggestions

Check out the Couch to 5K

Training Video.

u

https://www.goneforarun.com/

https://www.emiia.org/well-aware/resources?category=16

Couch to 5K Training Calendar

Monday, July 13

20-sec jog40-sec walk Do 10 times

Stretch 2-5 min

July 14

Strength Training

Stretch 2-5 min

July 15

Rest

Stretch 2-5 min

July 16


Stretch 2-5 min

July 17

Strength Training

Stretch 2-5 min

July 18


Stretch 2-5 min

July 19

Rest

Stretch 2-5 min

Monday, July 20


Stretch 2-5 min

July 21

Strength Training

Stretch 2-5 min

July 22

Rest

Stretch 2-5 min

July 23


Stretch 2-5 min

July 24

Strength Training

Stretch 2-5 min

July 25


Stretch 2-5 min

July 26

Rest

Stretch 2-5 min

Monday, July 27


Stretch 2-5 min

July 28

Strength Training

Stretch 2-5 min

July 29

Rest

Stretch 2-5 min

July 30


Stretch 2-5 min

July 31

Strength Training

Stretch 2-5 min

Aug 1

1:30 jog1:30 walk Do 5 times

Stretch 2-5 min

Aug 2

Strength Training

Stretch 2-5 min

Monday, Aug 3


Stretch 2-5 min

Aug 4

Strength Training

Stretch 2-5 min

Aug 5

Rest

Stretch 2-5 min

Aug 6


Stretch 2-5 min

Aug 7

Strength Training

Stretch 2-5 min

Aug 8


Stretch 2-5 min

Aug 9

Strength Training

Stretch 2-5 min

Monday, Aug 10


Stretch 2-5 min

Aug 11

Strength Training

Stretch 2-5 min

Aug 12

Rest

Stretch 2-5 min

Aug 13


Stretch 2-5 min

Aug 14

Strength Training

Stretch 2-5 min

Aug 15


Stretch 2-5 min

Aug 16

Strength Training

Stretch 2-5 min

Monday, Aug 17 (day 1 of ‘tapering’ routine)2:00 jog1:00 walk Do 6 times

Stretch 2-5 min

Aug 18

Strength Training

Stretch 2-5 min

Aug 19

Rest

Stretch 2-5 min

Aug 20


Stretch 2-5 min

Aug 21

Strength Training

Stretch 2-5 min

Aug 22

15 min walk (completes ‘tapering’ period)

Stretch 2-5 min

Aug 23

Strength Training

Stretch 2-5 min

If you alter the schedule, be sure to alternate strength training and walk/jog days.

Couch to 5K Log and Prize FormPlease complete the following log form in full. Please mail or email to Mary Harrington at MIIA, One Winthrop Square, Boston, MA 02110 or [email protected] by September 4. To earn a prize, you must follow these guidelines: 1. Do strength training at least 2 days a week every week. Add ST in the daily box (view strength training videos) 2. Do stretching at least 3 days a week every week . Add F for Flexibility in the daily box (view stretching videos). 3. Walk/jog according to the template at least 3 days/week every week. Add W/J in the daily box. If you alter the schedule, be sure to alternate strength training and walk/jog days. All log forms must be unique in the case where a spouse or dependent is also participating.

Name ____________________________________________________________ Employer ___________________________________________________________________________

MIIA/BCBS subscriber: Yes No Email __________________________________________________________________________________________________

Phone: _______________________________ Mailing address: _________________________________________________________________________________________________

Prize choice. Choose 1st and 2nd choices. If you don’t specify, we will choose your prize. Click to view below prizes. Can also view at emiia.org. Click on Well Aware, then click on Incentives. Only MIIA/Blue Cross subscribers eligible for prizes.

____ Balance Active tote ____ Body wrap____ Yoga block ____ Nature Sound Spa ____ Yoga strap ____ Pet Lovers travel kit____ Outdoor headlamp ____ Slope Messenger Bag

____ Rivage Weekender tote____ Shoulder wrap____ Wind chimes ____ Waterproof Bluetooth

outdoor wireless speaker

____ VODAPOD 32-ounce Water Bottle with Time Marker

____ Beach towel (zig zag pattern) blue or turquoise

____ Vented royal blue umbrella

____ NEW: Insulated cotton cooler lunch tote

____ Shake it work out bottle____ Waterproof picnic blanket____ BBQ utensil set____ Cheese board kit

____ Collapsible cooler____ Coleman 51 oz. food container____ First aid kit____ Gardener’s kit____ Happy camper outdoor kit____ Zuma cooler backpack____ Sports towel in a mesh bag____ Electric tea kettle

Sample:W/JF

Sample:ST

Sample:F

Sample:W/JF

Sample:ST

Sample:W/J

Sample:F

Total # of daysWalk/Jog for week:

Total # of days strength training for week:

Total # of days stretching for week:

July 13 July 14 July 15 July 16 July 17 July 18 July 19

July 20 July 21 July 22 July 23 July 24 July 25 July 26

July 27 July 28 July 29 July 30 July 31 Aug 1 Aug 2

Aug 3 Aug 4 Aug 5 Aug 6 Aug 7 Aug 8 Aug 9





https://www.emiia.org/well-aware/incentives

everyone is a winner!...the miia couch to 5k challenge. a 6-week self-directed activity incentive...

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