We, the good ole' folks at Hines Terrace Herald, are going into unknown territory and hoping for the best. No, we aren't going to give you a good quality blog post for a change for those whose minds instantly went there, but rather we are hosting our very own 5k race. And we are chartering new ground here because we aren't charging a cent for it! If you want to think of us as going rogue or being the"Jack Bauer's" of the racing community, we'd like that very much. Our little race is named the First Annual Hot Cocoa Invitational 5k and if you click on the link, you can find all the info. about it, sitting right there at the end of your fingertips. Now, please don't confuse us with the very large racing series that is the, Hot Chocolate 15k/5k: America's Sweetest Race, that is hitting the country in 7 large cities and charging a cool $45 to run 3 miles or $65 to run 9.3 miles. We ARE NOT them and they ARE NOT us! If you think we are the same, you will be greatly disappointed. There are some similarities and there are some very large differences. We both will have a race. We will both have hot cocoa waiting at the end. We both may have an official timing apparatus. We will have a bonfire. They won't. They will have a chocolate fountain. We won't. We will both have water and Gatorade to drink. We will be showing a Christmas movie. They won't. They will have bands. We may be blaring Christmas music from our TV courtesy of Mel's Pandora station. They will probably have several live bands. We will offer one bathroom. They will probably have 100 porta-johns. Their race will cost you a lot of money. Our race is free (I think, but we'd all better check the fine print). If you get hurt at that race, you could probably sue them and not have to work for as long as Guiding Light was on tv. If you get hurt at our race, it wouldn't do to sue us because you currently have more money on the floor of your car than we have stashed away. And lastly, we'll have this guy. And they won't!
So...now you have a race to get ready for. The next step is now you need to train. And finding the right type of plan is key. If you are a beginner, the plan I will highlight is perfect for you. If you get paid to run and you walk around and are known as an" elite runner" or a "professional runner" or one of the constant contributors to the forums at letsrun.com, then the plan I am highlighting will either insult you or cause you to fly into great rage at how running has been turned over to ever disgusting "hobby jogger" who has the audacity to run for fun! Gasp! How dare they! I believe there are two important keys to training and the first is a good set of shoes and the second is to never try to make your body do too much too soon. It will rebel and it will not be nice or merciful. It is also important to follow the plan so that you look like this on race day
and not like this
And we here at HTH want your training to look like this
and not like this
So...let's get to the plan and away from the silly pics, right? Well, here it is. This training schedule is a run/walk to continuous running program. Each week, you'll increase your running distance and the time you spend running. After thirty days of consistent training, you should be able to run the whole 3.1 mile distance without taking a walking break. However, if you do have to take a walking break during your race that is more than fine and Olympian Jeff Galloway would encourage it. He does. Here is the plan we here at HTH are getting behind:
Week 1:
Day 1: Run 10 minutes, walk 1 min – repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 12 minutes, walk 1 min – repeat 2 times
Day 4: Rest
Day 5: Run 13 minutes, walk 1 min – repeat 2 times
Day 6: Rest or cross-train
Day 7: Rest
Week 2:
Day 1: Run 15 minutes, walk 1 min - repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 17 minutes, walk 1 min, run 7 min
Day 4: Rest
Day 5: Run 19 minutes, walk 1 min, run 7 min
Day 6: Rest or cross-train
Day 7: Rest
Week 3:
Day 1: Run 20 minutes, walk 1 min, run 6 min
Day 2: Rest or cross-train
Day 3: Run 24 minutes
Day 4: Rest
Day 5: Run 26 minutes
Day 6: Rest or cross-train
Day 7: Rest
Week 4:
Day 1: Run 28 minutes
Day 2: Rest or cross-train
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Race! Run 3.1 miles
We don't promise a World Record out of this training schedule, but we do promise that if you follow it, it will get you across the finish line like Billy Mills
and into the arms of a nice piping hot cup of homemade hot cocoa and maybe even a napkin full of sweet treats. And that is what our race is really going to be about or at least that's what we're hoping.
Happy reading, training, running, and hopefully in 30 days, racing,
David
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