C25K Training Journal

Transcription

www.gsnw.gl/tms
888.747.6945
C25K Training Journal
Runner’s Name:
1
Contents
About.....................................................................................................................................3
C25K series schedule..................................................................................................... 4
Progress summary chart................................................................................................5
Week 1 journal.................................................................................................................... 6
Warm-ups and cool-downs...........................................................................................7
Week 2 journal................................................................................................................... 8
Gear.................................................................................................................................9-10
Week 3 journal...................................................................................................................11
Week 4 journal..................................................................................................................12
Nutrition.......................................................................................................................13-14
Week 5 journal..................................................................................................................15
Week 6 journal..................................................................................................................16
Motivation.................................................................................................................... 17-18
Week 7 journal..................................................................................................................19
Week 8 journal.................................................................................................................20
Week 9 journal..................................................................................................................21
Finding a 5K....................................................................................................................... 22
Tips for a successful race..................................................................................... 23-24
Running buddies contact list..................................................................................... 25 2
About the C25K Program
Is it really possible to go from the couch to running a 5K in just nine weeks? This program
will challenge you to do just that. The Couch to 5K (C25K) program is designed for the
average person to train at an even pace over the course of nine weeks.
What is a 5K?
A 5K is a foot race that is 5,000 meters in length (approximately 3.1 miles), and can be run
indoors or outdoors, on a track, or on a road route.
How does the C25K program work?
Oftentimes people get turned off from running because they start their training by going
too fast, too far, too soon. As with any skill, to truly become good at something, you need
to practice and ease yourself into the activity. Therefore, this training will start as more
of a walking and jogging program. In fact, it isn’t until the end of the fifth week that you run
for the full workout without walking intervals. The program is so successful because the
increase of activity is gradual.
How can this journal help me succeed?
This journal will help you record and track your workouts and provide encouragement and
tips. You’ll find sections dedicated to motivation, healthy eating, stretching, and how to
find a 5K that’s right for you. You also have weekly journal pages to log your workouts and
write down how you felt after completing them. Each week you will be encouraged to set a
goal. Your goal can be anything from setting a time or distance you wish to reach, to talk to
runners for advice, or to developing a new breathing pattern.
Want more?
Visit the Couch to 5K website at http://gsnw.gl/CRc25k for a number of online resources.
If you have a smartphone, you can download an app to log your workouts and track
your progress. These are very convenient as they automatically keep track of your time
and distance.
3
GSNWGL C25K Series Schedule
Session
Week 1 Day 1
Date/Time Workout
Location
Week 1 Day 2
Brisk 5-minute walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes. Cool down walk 5 minutes.
Repeat Week 1 Day 1 workout.
Week 1 Day 3
Week 2 Day 1
Week 2 Day 2
Brisk 5-minute walk .Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes. Cool down walk 5 minutes.
Week 2 Day 3
Week 3 Day 1
Week 3 Day 2
Brisk 5-minute walk. Then do two repetitions of the following: jog for 1 ½
minutes, walk for 1 ½ minutes, jog for 3 minutes, walk for 3 minutes. Cool
down walk 5 minutes.
Week 3 Day 3
Week 4 Day 1
Week 4 Day 2
Brisk 5-minute walk. Then jog for 3 minutes, walk for 1 ½ minutes, jog for
5 minutes, walk for 2 ½ minutes, jog for 3 minutes, walk for 1 ½ minutes,
jog for 5 minutes. Cool down walk 5 minutes.
Week 4 Day 3
Week 5 Day 1
Brisk 5-minute walk. Then jog for 5 minutes, walk for 3 minutes, jog for 5
minutes, walk for 3 minutes, jog for 5 minutes. Cool down walk 5 minutes.
minutes. Cool down walk 5 minutes.
Brisk 5-minute walk. Then jog for 20 minutes. Cool down walk 5 minutes.
Week 5 Day 2
Week 5 Day 3
Week 6 Day 1
Week 6 Day 3
minutes, walk for 3 minutes, jog for 5 minutes. Cool down walk 5 minutes.
Brisk 5-minute walk. Then jog for 10 minutes. Walk for 3 minutes, jog for
10 minutes. Cool down walk 5 minutes.
Week 7 Day 1
Week 7 Day 2
Week 7 Day 3
Week 8 Day 1
Week 8 Day 2
Week 8 Day 3
Week 9 Day 1
Week 9 Day 2
Week 9 Day 3
Week 6 Day 2
4
Summary Chart
Day 1
Time:
Distance:
I felt:
Day 2
Time:
Distance:
I felt:
Day 3
Time:
Distance:
I felt:
Week 2
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 3
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 4
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 5
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 6
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 7
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 8
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 9
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Time:
Distance:
I felt:
Week 1
My best time:
My longest distance:
I felt the best during week Congratulations! You’ve completed the C25K program!
5
Week 1 Journal
Lace ‘em up… let’s get started!
This week’s goal:
Workout: Week 1 Day 1
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
What was the most difficult thing about getting started this week and how did you overcome it?
"The miracle isn't that I finished. The miracle is that I had the courage to start."
–John Bingham
author, columnist, spokesperson for the slow-running movement
6
Warm-Ups and Cool-Downs
All of your runs should start with a warm-up and end with a cool-down. A good warm-up
dilates your blood vessels, ensuring that your muscles are well supplied with oxygen.
Warm-ups also raise your muscles' temperature for optimal flexibility and efficiency. By
slowly raising your heart rate, the warm-up helps minimize stress on your heart when you
start your run.
Just as critical, the cool-down keeps the blood flowing throughout the body. Stopping
suddenly can cause light-headedness because your heart rate and blood pressure drop
rapidly. Winding down slowly allows them to fall gradually.
Try this easy 5-10 minute warm-up for both your warm-up and cool-down:
1. It's not a good idea to stretch cold muscles, so don't start with stretching. Do 5-10
minutes of light aerobic exercise to loosen up your muscles and warm you up for your
run. Try walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make
sure you don't rush your warm-up!
2. Begin your run. Don't start out racing, but instead jog slowly and gradually build up your
speed. You should be breathing very easily. If you feel yourself getting out of breath,
slow down.
3. After you finish your run, cool down by walking or slowly jogging for 5–10 minutes.
4. Stretch fully after your cool-down. Your body should be warm and stretching should be
easy. Stretch your lower back, neck, calves, quadriceps, hamstrings, and groin area.
• Hold each stretch for 15-30 seconds.
• Never bounce while stretching! Hold still on each stretch for 15-30 seconds.
• Perform each stretch 1–3 times.
• A stretch should never feel like you're hurting yourself. If it hurts, stop that
stretch immediately.
7
Week 2 Journal
Gradual increases in time and distance will improve your stamina!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Have you tried running on different types of surfaces? Try running on roads, treadmills, or trails.
Which do you like best?
"In running, it doesn't matter whether you come in first, in the middle
of the pack, or last. You can say, 'I have finished.' There is a lot of
satisfaction in that."
–Fred Lebow
New York City Marathon co-founder
8
Gear
Have you ever tried shooting hoops with a baseball? Or playing tennis with a golf club?
Playing a sport with the wrong gear just doesn’t work. The same can be said for running.
Not only is the right gear important for your comfort, but it can also play a huge role in a
safe running experience.
That brings you to your favorite sporting goods store, at the clothing and shoe racks.
Your eyes are darting back and forth, not knowing where to start. You’re drawn to a pair
of bright blue Nikes. They look awesome! You put them in your cart. A sales associate
approaches you and asks if you need any help. You confidently answer, “No.”
Wrong answer!
While shopping based on personal taste and style might work for your everyday
wardrobe, you need to put a little more thought into your workout gear.
Shoes
Begin by asking a sales associate if they do shoe fitting assessments. Feet come in all
different shapes and sizes, and it’s important to find a shoe that fits well. There are lots
of options out there, and you should have no problem finding a shoe that fits right and
matches your style.
Socks
Many runners say that socks are the most important article of clothing for their workout.
The right fabric can wick moisture and keep your feet dry; the wrong fabric can trap sweat
and cause blisters. A too-heavy sock can feel bulky in your shoes, causing your feet to feel
cramped and uncomfortable. Choosing the right pair of socks can help alleviate basic
foot problems that can hinder your running experience. Cotton socks should only be
worn for light workouts indoors, since they tend to absorb moisture instead of wicking it
away. A better choice is polyester or polypropylene socks that wick perspiration. If you
exercise outdoors, wear wool socks.
9
Tops and Bottoms
Tops and bottoms come in a variety of fabrics. You’ll want to become familiar with the
pros and cons of each of your options. Your ideal running environment will determine
what type of clothing that will best suit your needs. Layers can be your best friend for
changing weather patterns.
• Cotton: good at absorbing moisture, but not good at letting go of moisture
(letting sweat evaporate from the fabric)
• Polyester: not good at absorbing moisture; it will trap heat and moisture on your
body
• Nylon: pretty good at absorbing moisture and pretty good at letting it go, which is
why it dries quickly
• Moisture-wicking: polyester material that has been coated by a special chemical
making it more absorbent
• Compression: clothing designed to increase circulation, reduce muscle fatigue,
and enhance muscle recovery after a hard workout
• Cold gear: clothing designed to keep the body temperature warm
• Heat gear: clothing designed to keep the body temperature cool
Sports Bras
The right sports bra can offer the support needed for a comfortable running experience.
Choose one with some synthetic moisture-wicking components, as a sports bra is closest
to your body and therefore will be in contact with the most moisture.
Accessories
Headbands, watches, iPod bands, hydration belts. All of these items provide added
benefits to your run. But remember that these gadgets are not required for a good run, so
don’t get caught up in spending a lot of money on these extras.
10
Week 3 Journal
Keep your feet moving and find a running beat!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Do you feel that the workout gear you have is meeting your needs? If not, research some
different types of gear and write your findings here.
“Anybody can be a runner. We were meant to move. We were meant to run.
It’s the easiest sport.”
–Bill Rodgers
winner of four Boston and four NYC marathons
11
Week 4 Journal
The jogging intervals are getting longer, and you’re getting stronger!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Are you noticing little improvements in your time and distance from when you first started? List
some of your biggest accomplishments to date.
“If you want to become the best runner you can be, start now. Don’t spend
the rest of your life wondering if you can do it.”
–Priscilla Welch
Olympian, 10-time marathon runner, began competitively running at age 35
12
Nutrition
A person’s diet can greatly improve their running experience. While many people associate
the word diet with weight loss, the word actually just means the typical foods a person eats
on a regular basis. Typically, a healthy diet for a professional long-distance runner consists
of approximately 60% carbohydrates, 25% fats, and 15% proteins. Remember that a runner
requires food that gives optimum calories and carbs to burn while running. Food is fuel!
Without the right amount of fuel, runners may experience dizziness or a lack of energy.
The evening before the race
Have loads and loads of carbohydrates. You may have heard about all-you-can-eat spaghetti
dinners the night before a big race. Here are other good sources of carbohydrates: whole
grain breads, potatoes, pastas, rice, vegetables, cereals, fruits, and oats.
Breakfast
The morning of the race, have wholegrain cereals as your main breakfast meal.
Snack
Approximately two hours before running, eat a good amount of fruits and vegetables.
Bananas are a good choice.
Just before the race
About 30 minutes prior to running, you may eat a cup of cooked beans or lentils. For
perspective, this would be about 230 calories, 40 grams of carbohydrates, and 16 grams
of proteins. You could also choose to eat 6 ounces of non-fat yogurt, which contains
approximately 100 calories, 19 grams of carbohydrates, and 5 grams of proteins.
Water
You will want to drinking water consistently in order to stay hydrated. Professional runners are
known to drink 90-120 ounces of water per day. That’s the volume of 7.5-10 cans of soda… a
lot of water!
13
Remember
Your needs are much different from a professional runner’s, but the general principal is
still the same. Here are some ways you can incorporate a runner’s diet into your own to
make your body feel the best for running:
•A
void processed foods. Instead of prepackaged foods that are heavy on
preservatives and items you can’t pronounce, try to stick with foods like whole
grains, fish, lean meats, vegetables, and fruits. These basic foods can be
prepared so many different ways; search online and try some new recipes!
•E
at small meals throughout the day. Throw out the idea of only eating three
large meals a day. If you run nearly every day, you need more calories than
sedentary people, so it’s better to spread them all out with a small meal every
3-4 hours. Eating mini-meals will help maintain energy levels and keep you from
feeling hungry all the time.
•K
eep eating what you like. Have you ever tried to completely cut out your
favorite food from your diet? What typically happens is that one day you’ll have
a monster craving and then end up overindulging. It’s better to allow yourself to
give in to your favorite foods…but do so in small portions. Be smart about the
foods that are less-than-healthy, and eat in moderation.
•M
ix it up! Don’t get into the habit of eating the same thing for every meal.
Different foods provide different nutrients, so try new things every now
and then!
•D
on’t forget about your protein. Runners sometimes focus so much on
carbohydrates that they forget all about protein. Protein is important not only
for energy, but also to repair tissue that is damaged during running. So stock up
on fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk,
low-fat cheese, and vegetables. 14
Week 5 Journal
You’re halfway through this. Keep up the good work!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Workout: Week5 Day 2
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Have you made any changes in your diet this week? How did it affect your running experience?
What modifications will you be making to your diet in the coming weeks?
“Running has given me the courage to start, the determination to keep
trying, and the childlike spirit to have fun along the way. Run often and run
long, but never outrun your joy of running.”
–Julie Isphording
marathon winner
15
Week 6 Journal
This may be your most difficult week. Stay motivated and push through it!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
What songs pump you up for running? Share some of your best running beats with your
running buddies!
“Mental will is a muscle that needs exercise, just like the muscles of
the body.”
–Lynn Jennings
first American woman to win an Olympic long-distance running medal
16
Motivation
Have you ever heard the expression “I hit a brick wall”? It is said that long-distance
runners experience this same feeling, and they call it the “runner’s wall.” It’s the feeling
you get when you feel like you absolutely, positively cannot go one step further. As
Dick Beardsly put it after his second marathon finish, “[the wall feels] like an elephant
had jumped out of a tree onto my shoulders and was making me carry it the rest of
the way in.”
In scientific terms, hitting the runner’s wall happens when your body has used up all
of the carbohydrates and fat it has stored for energy and then proceeds to use the
glucose in your body as another energy source. As this isn’t the best fuel to run on
your body eventually has basically nothing left to grab energy from and you’re left
feeling like you can’t take another step.
Sometimes you will feel like you’ve hit a wall, and it might not have anything to do with
what you may or may not have eaten. Motivation is a key player in whether or not you
take your next step!
Find a mantra
A mantra is a short phrase that you play over and over in your head that can help you
stay focused and push you a little further. For example, your mantra might be “never
give up,” or “harder, faster, stronger.” Find something simple that you can repeat to
yourself when the going gets tough!
Socialize
Talk to other runners, find a blog to follow… there are many outlets to socialize
with people who share the joy of running. You’ll be surprised to hear that even the
most active runners out there sometimes experience periods of laziness and
have bad runs.
Treat yourself
After an especially tough run, make yourself feel better about what you’ve just
accomplished by treating yourself to some new running gear, or maybe a massage or
a movie. If you set your reward before you go out to run the next time, you’ll be that
much more likely to complete your run because the prize is in sight.
17
Don’t think “all or nothing”
Maybe you had to end your run early because you had to take an important phone call
or because you felt like you couldn’t take another step. This is not failure. You might not
have met your goal for the day, but you still have done something, which is better than
nothing! In your training, it is far better to rewrite your goals than quit altogether.
Cut yourself some slack
We all lead busy lives, and if finishing important day-to-day tasks means you have to
miss a daily run, don’t be too hard on yourself. In fact, you may find that all the running
around your doing is just as much a workout as jogging! Just don’t let skipping workouts
become a habit and get back to it as soon as you can.
18
Week 7 Journal
A whole week without walking intervals… you’ve got this!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Write down ways you motivate and encourage yourself, then share them with a friend.
“I loved the feeling of freedom in running, the fresh air, the feeling that the
only person I’m competing with is me.”
–Wilma Rudolph
first American woman runner to win three gold medals at a single Olympics
19
Week 8 Journal
You’re nearly there!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
Revisit all of your goals that you set for yourself each week. Did you meet them? If not, it’s never
too late to try again!
“I often hear someone say ‘I’m not a real runner.’ We are all runners, some
just run faster than others. I never met a fake runner.”
–Bart Yasso
author and runner who has completed races on all seven continents
20
Week 9 Journal
The finish line is in sight! It’s your final week!
This week’s goal:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
Date:
Location: Time:
Distance:
How I felt:
This week:
You did it! How will you celebrate? How do you plan on continuing your active lifestyle?
“You have to wonder at times what you’re doing out there. Over the years,
I’ve given myself a thousand reasons to keep running, but it always comes
back to where it started. It comes down to self-satisfaction and a sense of
achievement.”
–Steve Prefontaine
held the American record in seven distance
track events before his tragic death in a car crash at the age of 24
21
Finding 5Ks & Other Races
You may be amazed by the amount of races that are available locally! There is sure to be a race
that suits you. For races in western Wisconsin, the Indianhead Track Club (ITC) is a fantastic
resource: indianheadtc.org. The ITC is a group made up of people who wish to promote health
and fitness by sponsoring running and walking activities for people of all ages, fitness levels,
and abilities. On the homepage, hover your cursor over Races, and click Calendar. You can also
check local community bulletin boards for flyers or ask around. Word of mouth is a great way to
learn about local races and what people thought about them!
Distance Conversions & Terms
2K
2M
1.24 miles
2 miles
5K
5M
10K
9M
10M
Half Marathon
Marathon
3.1 miles
5 miles
6.2 miles
9 miles
10 miles
13.1 miles
26.2 miles
Fun run/walk: Ideal for the casual runner or power walker. It is not expected that everyone is
running, and competition is not stressed.
Trail run: Occur on foot trails instead of roads or tracks. Typically on uneven ground with
varying elevation.
Triathlon: Participants compete in three consecutive activities throughout one race, usually
running, swimming, and biking.
Challenge runs: Any run with obstacles along the way, such as mud pits, monkey bars, hills,
and swimming.
Chip timed: The most accurate method of timing individual race results. A chip is affixed to
the runner and timing starts and stops when the participant crosses the start/finish.
22
Tips for a Successful Race
Feeling a little hesitant?
Just register for a race. Any of them. If you have it on your calendar, you have something to
look forward to and get excited about. If you invest the money for the race fee, then you will
have buy-in for actually going to and completing your first race.
Register early.
For some races, prices increase the closer you get to race day. Also, you may not receive
other benefits such as race giveaways or an event T-shirt to commemorate your
accomplishment.
Find a buddy!
Having a partner or two can increase your motivation and likelihood of sticking with your
training schedule and completing your race.
Pick up race packets the night before.
Some races will set up a registration and race packet pickup the night before the race. Take
advantage of this if you can! It will save you time on the morning of the race and you will
already have the T-shirt if you wish to wear it on race day. It also can help calm nerves by
eliminating the registration unknowns the morning of the race. You can simply park and walk
up to the start line!
Pack smart.
Race day essentials include:
• Something to hold your car key – this could be a clip-on key holder or zippered
pockets on your outfit
• An MP3 player and headphones or earbuds if you like music while you run
• Sunglasses
• Headbands or hair accessories
Most races have water stations situated along the course so you don’t have to carry a water
bottle with you. Likewise, most races also offer post-race refreshments such as bananas,
nuts, breads, and the like to satiate hunger. If you are unsure if these will be offered at the
race, plan to bring a water bottle or snack to leave in your car. In general, don’t bring anything
you can’t run with, especially if you don’t have a car to put it in or someone to hand it off to.
23
When should I arrive the morning of my race?
If you have not pre-registered for the event, you’ll want to give yourself 45 minutes before
the scheduled race time. You will then have time to fill out the paperwork, pay at the event,
affix any chip timers, etc.
If you have pre-registered but did not pick up your race packet the night before, plan to
arrive 30 minutes before the scheduled race time.
If you have pre-registered and picked up your race packet the night before, allow yourself
15 minutes before the scheduled race time so you don’t feel rushed and can warm up and
mentally prepare before your run.
Keep in mind that these are suggestions. Many races will tell you what time to arrive and
how long it may take to check in.
Don’t be afraid to walk.
Every mile counts, no matter how you do it. You may be surprised by the amount of walkers
you see at your first race. Remember that the majority of these races are fundraisers for
organizations, and they are thankful for all types of runners.
24
My Running Buddies
Name:
Contact information:
Notes:
Name:
Notes:
Name:
Notes:
Name:
Notes:
25
Save the Date!
GSNWGL is proud to host the third annual Thin Mint Sprint 5K fun
run/walk and 1K Shortbread Shuffle.
June 13, 2015
Carson Park, Eau Claire, WI
8:30 a.m. Thin Mint Sprint (5K; chip timed)
8 a.m. Shortbread Shuffle (1K)
Fees
Registration Deadlines
Through May 29
Thin Mint Sprint
Girl Scout member rate: $22
Shortbread Shuffle
Non-Girl Scout rate: $25
Team rate (team of 5): $100
May 30 – June 5
Non-Girl Scout rate: $$15
June 6 – June 13
26
Find out more.
www.gsnw.gl/tms

C25K Training Journal

Transcription

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