Fitness Magazine Training Guide Sponsored by Brooks

7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks

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All your friends are doing itjust check out thebrag shots on their Facebook, Twitter or Instagramaccounts. Want in? Whether its a 5K, 10K orhalf-marathon, we have a plan to get you through

the finish line strong. We promise that youll soonbe boasting about your medals, too.

By Jenna Autuori-Dedic

move/action plan

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CREDITSTO

GOHERE

Injury-Proof

your MIles

Train ouch-freewith these core andlower-body strenthmoves. Do them atleast twice a week.Moves desined by D. S. Blaise Williams, Ph.D.

week monday tuesday wednesday thursday friday saturday sunday

Why try ItRunnin can kick-start a healthier lifestyleor help you bust throuh a workout plateau. Puttin a5K race on your calendar is the perfect motivational tool.In little more than a month youll see sinificant chanesin your fitness level, says Newton Runnin AmbassadorJeff Devlin, the founder of Devlin Coachin in Downintown,Pennsylvania, who created this 5K plan.

What to exPectThe plan, which will transform youfrom a walker into a runner in just six weeks, includesthree days of runnin, two days of cross-trainin orwalkin, and two days of rest.

in six weeks you can . . .Run a 5K!

1

Walk 5 min,jo/walk 10

min (alternate20-sec jo

with 40-secwalk), walk

5 min

Cross-train


min (alternate30-sec jo


5 min

Rest Walk orcross-train

Walk 5 min,jo/walk

20 min(alternate

40-sec jo with20-sec walk),

walk 5 min

Rest

2

Walk 8 min,jo/walk

12 min(alternate

60-sec jo with30-sec walk),

walk 5 min

Cross-train

Walk 5 min,jo/walk 15 min

(alternate75-sec jo with

15-sec walk),walk 5 min



min (alternate2:30-min jowith 30-secwalk), walk

5 min

Rest

3

Walk 5 min, jo/walk 15 min(alternate

4:30-min jowith 30-secwalk), walk

5 min

Cross-train


min (alternate9-min jo


5 min


Walk/jo/run45 min: Walk

5 min, easy jog/run 20 min,

walk 5 min, easyjog/run 10 min,

walk 5 min

Rest

4

Walk 5 min, jo/walk 25 min(alternate

11-min jo with90-sec walk),

walk 5 min

Cross-train

Walk 5 min,jo/run

20 min, walk3 min, jo/run12 min, walk

5 min


Walk/jo/run50 min: Walk10 min, easy

jog/run35 min, walk

5 min

Rest

5


5 min, easy jog/run 15 min, walk3 min, easy jog/

run 10 min,

walk 2 min

Cross-train


jog/run20 min, walk

2 min



5 min, easy jog/run 30 min,

walk 3 min, easyjog/run 15 min,

walk 2 min

Rest

6

Walk/jo/run30 min: Walk 5

min, jog/run 20min (alternate4-min jog with

1-min walk),walk 5 min

Cross-train


jog/run15 min, walk

2 min


Warm up10 min

(alternate1-min walk with1:30-min jo)

Race day!

Rest

One-Le Bosu JumpTarets quads, buttStanding on right leg, jumponto Bosu (or use a pillow),

landing on left leg. Jump offBosu, landing on right leg;keep knee soft. Do 12 reps;switch sides and repeat. Do3 sets of 12 reps per side.

Side Plank With Le LiftsTarets obliques, hips, thihsLie on left side, legs stacked, left elbowunder shoulder. Lift hips and knees off

floor; raise right leg about 1 foot, toesforward. Lower leg andrepeat. Do3 sets of 12reps per side.

Plank Donkey KicksTarets abs, butt, hamstrinsLoop resistance band aroundbottom of right foot, holding ends in

hands. Get in full plank. Bring rightknee toward chest; then extendright foot behindyou. Do 3 sets of12 reps per side.

move/action plan

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Why try ItThe 10K can transform you into a truedistance runner who has the confidence to take oneven reater challenes, says Brooks-sponsored athleteMelody Fairchild, a runnin coach in Boulder, Colorado.

What to exPectThis eiht-week plan is desinedfor runners who reularly lo about 15 miles a weekat least 30 minutes at a time. Addin loner runs, hillsand intervals boosts endurance, strenth and speed.

in eight weeks you can . . .Run a 10K!


1

Ten 1-minpick-ups

with1-minrecovery

after each

Cross-train

Treadmill

incline pick-ups:eight 15-secsprints with

1-min recoveryafter each

Cross-trainRest, oreasy run25 min

Lon run35 to 40 min

Rest

2

Five 2-minpick-ups and

two 1-minpick-ups with


Cross-train

Treadmillincline pick-

ups:six 20-secsprints with



Lon run40 min

Rest

3

Three tofour 3-min

pick-ups with2-min recovery

after each

Cross-train

Treadmill inclinepick-ups: five

30-sec sprintswith 1:15-min

recovery

after each


Lon run50 min

Rest

4

Three 4-minpick-ups

with2-minrecovery

after each

Cross-train Cross-trainRest, oreasy run35 min

Lon run50 to 55 min

Rest

5Twelve 1-minpick-ups with


Cross-train

Treadmillincline pick-ups:

four 45-secsprints

with 1:30-minrecovery

after each


Lon run55 to 60 min

Rest

6

Six 2-min

pick-upswith2-minrecovery

after each

Cross-train

Treadmill incline

pick-ups: ten20-sec sprintswith 1:30-min

recoveryafter each


Lon run60 to 70 min

Rest

7

Three 2-minpick-ups with

2-min recoveryafter each and

six 1-min pick-upswith 1-min recov-

ery after each

Cross-train


eight 30-secsprints

with 1:30-minrecovery

after each


Lon run40 min

Rest

8

Eiht 1-minpick-ups

with1:30-minrecovery

after each

Cross-train


six 15-secsprints with

1-min recovery

after each

Cross-trainEasy

prerace jo15 min

Race day!Rest

*RPE (rate of perceived exertion) is measured on a scale of 1 to 10, where 1 is easy walkin and 10 is an all-out sprint.

Cross-train Do an easy-to-moderate cardio workout of yourchoice for 15 minutes, followedby a strength-training routine.

Easy run Go at an RPE* of 5to 6.Incline Set your treadmill toa 2.5 percent incline and sprint

at an RPE of 8 to 9, followed bya given recovery time (easy jogor walk), or run hills outdoors.Long run Go at a slightly easier

pace at an RPE of 5 to 6.Pick-up Start at an RPE of 8 andend with an RPE of 10, followedby a given recovery time.

Treadmill inclinepick-ups:six

30-sec sprintswith 1:30-min

recoveryafter each

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Why try ItWomen voted the half-marathon theirfavorite of all race distances, accordin to a 2013survey by Runnin USA. The appeal? A half is moremanaeable than a full marathon, so its less intimi-datin, says John Honerkamp, a coach for New YorkRoad Runners. (But it still has the wordmarathon!)

What to exPectYoull hit the pavement four daysa week, but this plan, desined for runners whoalready lo about 10 to 15 miles a week, alternatesbetween harder and easier weekly workouts so yourbody can adjust to the increasin mileae. Focus onyour effort rather than your time, Honerkamp says.

in 12 weeks you can . . .Run a Half-MaRatHon!

As you feel (AYF) For theseruns, leave your watch behindand run for the fun of it, notbecause youre training. Go asfast or as slow as you like

Easy run Go at an RPE* of 5to 6.Fartlek/Intervals Alternatebetween faster running andrecovery walk/jogs For a fartlek

specific time (for example,2-minute sprints at an RPE of 8with 2 minutes of recovery atan RPE of 3). Use a mix of thesespeeds throughout the plan

one-minute pick-ups followedby an easy jog.Long run This is an easy runfor a longer distance at anRPE of 5 to 6 (where speech is

2 RestCross-train

4 RestCross-train

6 RestCross-train

8 RestCross-train

10 RestCross-train

12

Tempo run3 miles

Fartlek/intervals4 miles


Tempo run6 miles


Tempo run4 miles

Rest

AYF4 miles

AYF4 miles

AYF4 miles

AYF5 miles

Hills6 miles

Easy run4 miles

Rest

Rest

Rest

Rest

Rest

Rest

Easy run3 miles

Easy run4 miles

Easy run5 miles

Easy run4 miles

Easy run4 miles

Easy run3 miles

1 RestCross-trainTempo run

3 milesAYF

3 milesRest Easy run

3 milesLon run4 miles

Lon run5 miles

3 RestCross-trainFartlek/intervals4 miles

Hills4 miles

Rest Easy run4 miles

Lon run6 miles

Lon run7 miles


5 milesHills



Lon run9 miles


Hills5 miles


Lon run8 miles

Lon run10 miles


Hills5 miles


Lon run8 miles

Lon run11 miles


6 milesAYF



Race day!Cross-train

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6/6 PAGE76,

BOTTOM,

ANDTHISPA

GE,

STILLS:PETERARDITO

aMazIng races

These otta-tryevents are worththe trip.l The MORE/FITNESSWomens Half-Marathoncelebrates its 10th anni-versary as the countrysbiggest female-only half.(April 14, morefitnesshalf.com)

l The Zooma Womens

Race Series includesa mix of 5Ks, 10Ks andhalf-marathons in fiveresort locations through-out the country. (Datesvary, zoomarun.com)

l Take a prerace outdooryoga class or enjoy a freepostrace music festivalat Lululemon AthleticasSeaWheeze Half-Marathon in Vancouver,British Columbia. (August10, seawheeze.com)

l The nighttime Rock nRoll Las Veas Marathon& travels along the

famous Strip and featureslive bands at every mile.(November 17, stripatnight.com)

lAt each kilometer of theColor Run 5K, volunteersshoot off a blast of col-ored powder. Your raceT-shirt will never look thesame again. (Dates vary,thecolorrun.com)

l One million watts oflight and sound transformthe Electric Run 5K intoan outdoor dance party.(Dates vary, electricrun

.com)Samantha Shelton

Get a jump starton your racerecovery with the110% JulerKnickers. Thecompressiontights featurestrategicallyplaced pocketsthat let you slip inan ice pack toalleviate muscle

soreness onceyouve crossedthe finish line.($150, 110playharder.com)

Lightweight BrooksDLite Racer 2Shorts featureeasy-to-reach elasticholders for your

energy gels. Andthe neon pink fabricmeans nobody canmiss you as yourun by! ($50, brooksrunning.com)

Love your heart-ratemonitor but hate thecumbersome cheststrap? Just snap yourdevice into the AllSport Bra With HeartRate Monitor byLululemon Athleticaand youre good to go.($64, lululemon.com)

hoW to run better

Trainin for your firstor second, third, or 20th!race is all about stickin with aproram. But a little insider advice can make the miles you run that much easier.

IVE BEEN TRYINgTO CUT DOWN ON

MY CARBS. CANI STILL DO THISWHILE TRAININg?Carbohydrates arentdiet demons. In fact,theyre a runners bestfriend, says FITNESSadvisory boardmember Leslie Bonci,R.D., a coauthor ofRun Your Butt Off.When youre runninga race or training, yourbody needs to tapinto stored carbs forenergy. But ODingon some starches can

easily pack on thepounds. To help, Fillabout a third of yourplate with grains andsplit the rest amongprotein, fruits andvegetables, Boncisays. And get more

out of every bite bychoosing healthier

carbs like sweetpotatoes, quinoa,brown rice or lentils,which pack morefiber, vitamins andminerals.

HOW DO I KNOWIF IM READY TO DOA LONgER RACE?Youll know youreready to move upwhen you achieveyour goal time withyour current race,says Newton RunningAmbassador Jeff

Devlin. For instance,if you hit your goal ofbeating one hour inyour last 10K, chancesare you can handle agreater challenge.A good rule of thumbto follow: Target a race

distance no longerthan about double

your current weeklylong run.

SHOULD I WORRYABOUT MY FORMIF IM NEW TO THESPORT?Consider it an oppor-tunity to get off onthe right footliterally.As a beginner, youcan address formfrom the start andcommit to runningthat way, Devlinnotes. But its nevertoo late to fix your

technique. Your strideshould be quick, lightand quiet. If yoursteps are heavy andnoisy, youre mostlikely overstriding andstriking with too muchimpact on your heels.

Shorten your strideand lean forward

slightly; the idealimpact should be atthe mid- to forefoot,where your shoemeets the ground.

ARE MY TREADMILLRUNS gOINg TOPREPARE ME FORTHE OUTDOORS?You may need to makea few tweaks to com-pensate for some ofthe work the machineis doing for you. Beginby setting the inclineto 1 percent to make

up for the lack of exter-nal factors like windresistance and varyingterrain, says New YorkRoad Runners coachJohn Honerkamp.Whenever possible, tryto train outdoors.

The Lucy PackN Dash Tankhas pocketsgalore forstashing allyour goodies,plus precutslits for pinningon your bib.($55, lucy.com)

suit yourselfObsessin about what towear? Elevate yourperformance with thesefashionable, functional pieces.

Bling it On!

Enravable necklaces($70 to $94) ive you afancy reminder of yourfinish time. Readers dointhe MORE/FITNESSWomens Half-Marathonet a 20 percent discount(Offer ood throuh April30, 2013; use the discountcode FITNESSHALF at

ericasaradesins.com.)

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Fitness Magazine Training Guide Sponsored by Brooks