FITNESS BLOG: Couch to 5K Program – Week One

307389_10150822080305603_1951899999_nCentral Elementary School’s Tiger Trot 5K race will be held on March 29 at the school campus in Edgewater. The run and 1K walk, sponsored by the PTA, is open to everyone in the community, kids to adults.

We thought it would be a great opportunity to go from the couch to running a 5K in seven weeks’ time and have partnered with Edgewater Fitness trainer Ellen Ormsby to put out a program for South River Source readers.

You don’t have to be a runner to participate. We’ll start you off with walking and easy jogging. By the end, you’ll be able to complete the 3.1 miles of the race at an even pace.

We welcome your comments below. Participating and logging your progress among a group is one of the best ways to stick with a new fitness program. It makes you accountable to yourself (and others). In addition, use the space to coordinate group training runs at the park or fitness center.

Tiger Trot 5K signups are ongoing now. This year, they have a tiered pricing system, with discounts for earlier signups ($15 until March 1; $20 March 2 to 27; and $25 March 28 and race day).

Week One:

  • Monday: 5 min. walk, 10 min. jog, 2 min walk. Easy pace.
  • Tuesday: Cross training or rest
  • Wednesday: 5 min. walk, 15 min jog, 2 min walk. Moderate pace.
  • Thursday: Cross training or rest
  • Friday: Rest
  • Saturday: 5 min. walk, 15 min. jog, 5 min. walk
  • Sunday: Rest
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