Five Weeks to the Healthy High!

Five Weeks to the Healthy High!

 
Want to do the Healthy High race, but not sure how to get in shape for it? This easy 5 week plan will get you ready in no time! Running can be done on a treadmill or outdoors.

Running a Farther Distance??Stick with it for a few more weeks and make your high-mileage dreams come true.
To do a 10K….Repeat weeks 1 through 5 from the plan below, adding 1 mile to every workout.
For a half marathon…Follow the 10K directions, then repeat it, adding an additional mile to every workout.
 
 
Race Training Lingo:


Cross training: Do any cardio activity, except running, for 30 to 45 minutes. Hiking, the elliptical, stair climbing, swimming, and biking are all great choices.
Distance workout: Run far at a moderate pace, which increases your endurance.
Recover: Walk or jog at an easy pace.
Rest day: No workout.
Run-walk: Run at an easy pace, and walk when you need to catch your breath.
Speed Workout: Run a short distance fast, recover, then repeat. This type of training increases your quickness and endurance.
Strength training: Do 1 or 2 sets of a resistance move for every major muscle group. (Find a plan here.)
Stride: Run fast (not quite a sprint) for a short distance. 
Tempo workout: Run at a steady, moderately hard intensity for the entire session. It increases the amount of time you can spend moving fast.
 
 

• 
  Mark Your Calendars!
• Friday, April 20th at 4:20pm.
• 5/10k run/walk starting at the Recreation Center.
• Prizes will be awarded for the top male and female runners in each of the divisions for both the 5/10k.
• To register visit: http://umaine.edu/aod/healthy-high-5k-10k/.

 
 
 
Workout compliments of Shape Magazine