SMART Fitness Goals for 2019
December 31, 2018
Your Fitness Tracker May Actually Be Bad for Your Health
February 3, 2019
The Fresh 15 is March 2, 2019. February is a short month, so you actually have less than 30 days if you’re planning to run. The Azalea Trail 5k and 10k is March 23, so you have slightly more time if you plan to participate in that one. Both are sure to be excellent events, and they raise funds for causes we believe in.
However, it’s been raining practically nonstop since November. If you’re a runner, you may have spent more days indoors than you normally would. We want to start by saying if you haven’t been working out at all, getting ready for a distance run in 30 days isn’t possible. If you spent the season doing other physical activities, let’s talk about how to reach that goal.
Fresh 5K or Azalea Trail 5k
If you don’t already have one, the first thing you need is a membership at an East Texas gym. The weather is going to continue to be unpredictable. If that’s what’s been keeping you indoors, it isn’t going away.
Plan to run and exercise between four and six days a week. This plan will have you alternate between running, cross-training and strength training.
- Running days — Warm up, then walk or run a set distance, working up to three miles (almost the distance of a 5k).
- Cross-training — Hit the gym and work other muscles using the stationary bike, elliptical or rowing machine. Spend 30 minutes on cross-training on these days.
- Strength training — Start with a warm-up and gentle stretching. Then use the weights or weight machines to work your legs, chest, back and core. If you’re not sure how to create a strength training routine, talk to one of our personal trainers.
Alternate those three, then take a rest day. Start over.
The first week, start with an easy 1 mile jog, increasing your pace each time. The second week, go two miles. Week three, jog 2.5 miles and gradually increase your pace. By race day you should be running 3 miles.
Fresh 15k or Azalea Trail 10k
These runs are longer, so whether it’s possible to prepare in a month depends on your current fitness level. You should already be able to comfortably run at least 3 miles if you’re planning to run a longer distance in March. If you’re just starting to get back in shape after months of inactivity, the 5k runs listed above could be a better goal.
However, if you’ve been running and working out fairly consistently, you just need to start increasing the distance. A 10k is 6.213 miles and a 15k is 9.32.
The main difference in preparing for the two is the distance you’ll run. Distance for 15k training is in parenthesis.
Week 1
Day 1 – Run 3 (or 4) miles at an easy pace
Day 2 – 30 minutes cross training
Day 3 – Strength training
Day 4 – Rest or brisk 2 mile walk
Day 5 – Run 3.5 (or 4.5) miles at a brisk pace
Day 6 – 30 minutes cross training
Day 7 – Rest
Week 2
Day 1 – Relaxed 4-mile (5 miles if you’re training for a 15k) run. Make sure you’re incorporating hills.
Day 2 – 30 minutes cross training
Day 3 – Strength training at gym
Day 4 – Rest
Day 5 – Run 4.5 miles at a brisk pace (7 miles for 15k)
Day 6 – 40 minutes cross training at gym
Day 7 – Rest
Week 3
Day 1 – Run 4.5 miles (or 6)
Day 2 – 40 minutes of cross training
Day 3 – Strength training at gym
Day 4 – Rest
Day 5 – Run 5 miles (or 7)
Day 6 – Cross train for 40 minutes
Day 7 – Rest
Week 4
Day 1 – Run 5.5 miles easy (8 for a 15k)
Day 2 – 40 minutes of cross training
Day 3 – Strength training
Day 4 – Rest
Day 5 – Run 6 miles, your race distance or 9 for 15k
Day 6 – 40 minutes of cross-training
Day 7 – Rest
Then, enjoy your race!
*Always use common sense. If you have an injury, don’t do what makes it worse. Talk to your doctor before you start any new physical activity.