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From Couch to 5K

FROM COUCH TO 5R THE PLAN TO GET YOU INTO RUNNING SHAPE Sitting for more than six hours a day increases your risk of heart disease by 64%, shaves seven quality years from your life and increases your risk for certain types of cancer. Want to avoid couch potato death? Couch-to-5K running plans are designed for inexperienced runners who are just beginning an exercise routine. COUCH-TO-5K RUNNING PLANS FEATURES It gets the couch potato running 3.1 miles (5k) or 30 minutes in Each workout takes only 20 to 30 minutes, three days a week. nine weeks. It starts with a gentle combination of walking and jogging and works up to all running. THINGS TO DO TO IMPROVE YOUR COUCH-TO-5K EXPERIENCE RUNNING LOG Keep a running log to track Improve your nutrition by getting rid your progress and motivate of unhealthy foods in your house and yourself to keep moving. replacing them with healthy snacks. Treat yourself to new, well-fitting shoes to reduce the risk of injury. Set small, measurable and | 5 POUNDS TO GO! achievable goals. Remind yourself of the physical benefits of running, from fighting disease and reducing the risk of a heart attack to raising good cholesterol and slowing the aging process. WORKOUT TYPES There are a variety of workout types available for runners of all ability levels "FARTLEK" WORKOUTS INTERVAL WORKOUTS TEMPO WORKOUTS HOW TO DO IT HOW TO DO IT HOW TO DO IT Involves running at an effort at or slightly above your anaerobic threshold (effort level just outside your comfort zone). Fartlek is Swedish for Short, intense efforts followed "speed play." by equal or slightly longer recovery time. Unstructured & alternates moderate-to-hard efforts with easy. The secret is in the recovery: It allows you to finish the entire workout fatigued but not completely spent. If you can talk easily: You're not in the tempo zone. If you cart t talk at all: You're above the zone. THE RESULTS THE RESULTS THE RESULTS Stress-free workout that improves mind-body awareness, mental strength, and stamina. Improved running form and economy, endurance, mind-body coordination, motivation, and Increased lactate threshold to run faster with less effort. fat-burning. Improves focus and mental strength as well as provides race simulation. RESTING HELPS YOUR BODY BUILD STRENGTH Testosterone and growth hormone are produced in greater levels when you rest for short to moderate periods. This can encourage positive anabolic effects on muscle. Muscles and central nervous system need time to recover and failing to rest long enough may slow your progress. NOVEMBER Differentiate between rest/recovery days and light workout days. To remain healthy, runners need a recovery day once per week. RESOURCES FOR NEW AND RETURNING RUNNERS WEB PAGES The Runner's RUne Resource Couch to 5K Cach so SK- and funther w NETadCronioend add The Couch to Sk in 9 weeka running pregram RUNNING FOR BEGINNERS C25K RUNNERS RESOURCE PODCASTS RUN LONG AND TAPER RUNNING MATE FASTEST SK PODRUNNER INTERVALS 30 DAYS TO YOUR FASTEST 5K PODCAST PODRUNNER INTERVAU: FIRST DAY TO 5K PHEDIPPIDATIONS: ROBERT ULLREY'S C25K THE C25K EPISODE APPS Mcmillan Funning train smart. run fast. RUNNING APP FOR IPHONE MCMILLAN RUNNING CALCULATOR FOR IPHONE ВОOKS BEGINNING RUNNING no need for speed AINNERs GUEDE THE 1O UNING Courage to Start lahn "The Penguie" Biagham RUNNER'S WORLD: COMPLETE BOOK OF BEGINNING RUNNING THE COURAGE TO START: A GUIDE TO RUNNING FOR YOUR LIFE NO NEED FOR SPEED: A BEGINNER'S GUIDE TO THE JOY OF RUNNING by Amby Burfoot by John Bingham by John Bingham The positive results seen by those who've completed the Couch-to-5K program proves that beginners can accomplish seemingly impossible goals. If they can get in shape, boost their self-confidence and keep their motivation to move, YOU CAN DO IT TOO! SOURCES: fitbug III

From Couch to 5K

shared by singlegrain2013 on Jan 29
We recently discovered a program that’s helping people break out of the nasty, sedentary cycle of not exercising and adopt healthier habits. It’s called the Couch To 5k program and instead of pus...




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