From 0 to 10k in 4 weeks
5k, 10k, race
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Anything is possible with enough effort and discipline... Here's a workout plan to get you ready for your first 10K in 4 weeks. Obviously, depending on the starting fitness level, this can be either very easy or very hard. I won't lie: if the starting fitness level is couch potato, then the person is going to be an 'ouch potato' during this process. But it's definitely do-able.
The goal here is to finish the race. That's it - just finish, baby. No injuries, please - and we also want to get and stay excited about fitness in general. So once again, just finish the race and everything else is gravy (for example, if you complete the race without walking, or even better get a personal best time).
An important part of a successful experience is diet and rest. I won't go into that - I'll just say to eat right (plenty of other help on this site for that), get plenty of sleep, and stay well-hydrated. MINIMUM 64 oz of good 'ol H2O every day...
Week 1
Shake out the cobwebs - from 'couch' to 'ouch'.
Day 1: Get out and walk/jog at least 1 mile.
Day 2: Light stretching and 30 min bodyweight circuit (work through soreness, if any).
Day 3: Get out and walk/jog at least 1 mile.
Day 4: Light stretching and 30 min bodyweight circuit.
Day 5: Get out and walk/jog at least 1.5 miles.
Day 6: Light stretching and 30 min bodyweight circuit.
Day 7: Rest! Maybe ride bikes around the neighborhood, walk the dogs, etc. Stay active, but not 'exercise'. Stay motivated even though you may be having a very tough time right now... It gets better!
Week 2
We're stepping it up a bit, need to think about 5k - approx 3 miles. If running the 10k, the numbers here should be at least 3 miles by the en... read entire entry
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on 5/1/2008
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