For a lot of people, exercise can be boring. Very boring. A purpose for getting fit helps incredibly. You don’t necessarily have to run a 5K, 10K or marathon for that matter, but a goal would be nice. I mentioned in my last post about training for the Hot Chocolate 5K that I wanted to run faster. Before I had kids, I used to train a lot – and I was constantly racing. I loved it. Since I’ve had kids, my career goals have changed, not to mention my overall responsibilities. Since that time, I haven’t really committed to training. That said, I’ve still always been 100% committed to my fitness and health. I’ve never stopped working out or eating right

You might think I’m an incredibly disciplined person. And to some degree I probably am – in certain areas. My family and the work helping other get healthier (through diet and exercise) are priorities. But until now, when it comes to following a training plan for more than a couple months…I’ve been a bit of a slacker. I love trying new workouts, and different training techniques. When you’re always trying something new, it’s hard to stay focused on just one thing. Now that there is some regularity with my career and my kids can (almost) brush their teeth by themselves, I’m ready to refocus.

I’m posting days 5, 6 and 7 of the 5K plan I’m following for the Hot Chocolate 5K. My husband, who also works in the fitness industry, is writing this plan. I’m really not changing anything other than adding a few notes of my own. If you missed days 1 – 4, you can get them right here. I’m posting these workouts after I actually do them for a couple of reasons. First of all, they’re not easy. I need to know that I can actually do them. Second, if there are any tips or comments I have about the workout, I can make them and let you know what I think.

In retrospect of having already already done these workouts, I will say that Day 6 is tough, very tough. But having done the work, I feel really confident. Confidence makes a big difference in how you feel when you’re working out or training.

Day 5
Today is all about preparing for tomorrow’s workout. Mainly focused on form and technique.

Mobility Work: 10 – 12 minutes

  • High kicks
  • Hip openers
  • Side bends
  • Lunges

Drill Work: 10 – 15 minutes
Main focus is on foot strength and upper body position

  • 60 fore foot hops, each foot. Focus is foot strength. Take your running shoes off. You can use a jump rope. Tilt at the hips.
  • 15 right knee lift/ 15 left
  • Walking  hurdle step (open up the hips)
  • Heel to butt kicks, 2 x 20 seconds

Main set:
Easy endurance run: 20 minutes with HR no higher that 65% (if you don’t have a monitor, you should feel like you can still have a conversation)

Cool Down 10 mins
It’s all about preparing for tomorrow’s workout.

(Traci’s note to readers: ‘Whaaaaaat? A 20-minute run? I won’t burn any calories that way!’ …Don’t worry about calories. Focus on mobility work and drills. This will absorb about 25 minutes of time if done properly. If you’d like to throw in some core work at the end of your workout – that’s fine! But don’t exceed the run time. The next run is challenging. Your muscles need the reserves.)

Day 6
Mobility Work: 10 – 12 minutes

  • High kicks
  • Hip openers
  • Side bends
  • Lunges

Drill Work: 10 – 15 minutes
Main focus is on foot strength and upper body position

  • 60 fore foot hops, each foot. Focus is foot strength. Take your running shoes off. You can use a jump rope. Tilt at the hips.
  • 15 right knee lift/ 15 left
  • Walking  hurdle step (open up the hips)
  • Heel to butt kicks, 2 x 20 seconds

Build Up
10 intervals, 30 seconds easy/30 seconds hard (alternate, five of each – the hard is hard, and the easy is easy)

Now that you are well warmed up and mentally ready this will be your race routine which needs to be practiced:

Main set:
2 x 1.5 miles at 85 – 90% of maximum heart rate (You’re likely breathing really heavy and feeling very uncomfortable)
3 min easy between each
Cool down, (the most important part of any workout, it prepares you for your next workout)

(Traci’s note to readers: this was a really challenging workout for me. As far as training goes, it pushed me harder than I’ve been pushed in years. That said, this is one of those workouts that, when finished, gives you more confidence and makes you feel like you can reach your goals. This is where momentum is really strong and you just feel good.)

Tip: Have a 10min shower alternating hot/cold, this will flush the system and promote recover.

(Traci’s note to readers: I did the hot/cold shower thing. Not a fan. That said, my legs, hips and body in general feel great more than a day after an intense workout.)

Day 7

Proof I was picking apples this weekend!

Family Day:
The most important day of the week. Not only because you spend time with your family but it is all about active recovery and getting ready for Monday.

  • Go to the park and push the kids on the swing
  • Chase them
  • Go apple picking and reach for the highest apples, believe it or not this will help prepare you for next week.

The goal is to move the body and increase blood circulation. By doing this you will promote recovery.

(Traci’s note to readers: Since my husband’s writing this plan for me, he can easily predict that I’ll pick apples. I did. A whole peck. Jonathan apples, to be specific. They’re tiny, but really yummy – especially when they’re right off the tree! I’m raring to go for tomorrow’s workout. The whole point is ACTIVE RECOVERY. Don’t lay on the couch all day. Get up and do something. Move around a little. Your body will be ready to run fast after the downtime is over.)

 

 

Wait, don’t leave yet! If you’re not joining me on Facebook yet, now’s a great time. There’s a lot more information on nutrition, diet and fitness. I love talking with my fans and enjoy putting together fitness plans and body-specific meal plansjust for them! If you have any questions or comments, just let me know.

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