Each year we start out with a goal for success. Perhaps yours is to start a new exercise regimen, enter a running event or race a triathlon. Goals are great, but the part that gets us frustrated is the execution.
When it comes to athletic events, I’ve been doing this stuff for years and even with my background, I still continue to learn. So, I know how you feel, frustrated, unsure and sometimes defeated. It’s almost like…”If I only had a plan.” Like a cook book, we all love the ones that have an eating plan included. So to help you, below is an outline to help you get on the right track from the start.
1. Identify your goals – Sit down write your goals. What do you want?
“I want to run and finish a 5k in the spring” – First, find the race and date. If you are a beginner, pick an event 12-16 weeks from now. This helps you start small and work your way up.
2. Make a custom plan that fits your life – look at your life and work a schedule that fits your commitments
Start by walking 3-4 days a week for 30 minutes. Do this for the first 3-4 weeks. This will help you create better habits, build deep level cardio, respiratory response and allow the feet, legs hips etc adjust to the increased activity
Second 3-4 weeks, alternate jogging and walking during each workout
Third 3-4 weeks, run/jog at each workout for your 3-4 days a week.
(Please note: most people have no idea about intensity. I suggest you invest in some type of heart rate monitor to track your intensity. My recommendation is the MAF method of 180 – age for MAX heart rate. 180 – your age (for example: 50) = 130 for a max heart rate.
3. Execute the plan – Layout your plan
4 x 30 min
Days can be switched depending on schedule. At first, try not to do 3 consecutive days on the schedule, especially if you are new to being more active.
There are other things to consider but this will give you a better idea of how to structure your activities.
If you need some help…