TEAM DDSMART

Gobbler, Gobbler 5K Training WEEK 5

Cathy and I just got back from fabulous Las Vegas where we had a wonderful trip, enjoyed all the nice weather. I got in a scenic run along the Vegas strip and ran a race out in the red rocks of Boulder City, NV.

I hope everyone is getting in some time on their feet? But don’t worry if you’ve been slacking, you still have 5 weeks to get in shape. Hey stuff happens we all get busy; maybe you had to take a break for injury or family commitments, but don't give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two. I have included three different schedules below and if your finding all these running schedules hard to follow just keep in mind run/walk 3 days a week lasting around 25-30 minutes. For all those keeping on target congratulations, keep it up!

Possible upcoming group run:I was thinking about hosting a DD pre-race breakfast group training run on November 8th or 9th would anyone be interested. I have the team DDSMART tech tees and some prizes to give away; also we need a team picture to send to the Dunkin’ Donuts marketing team. If interest details will follow

It’s crunch time –

** Remember to start each run slow and finish strong

Beginner week 5
Day 1
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Day 2
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Day 3
Jog two miles (or 20 minutes) with no walking

Week 5 Run/Walk
25 mins
rest
20 mins
rest
25 mins
35 mins (optional)
rest

Week 4
Optional back track to Week 4:
Mon. 7 min run, cool down
Wed. 7 min run, cool down
Fri. 15 min run, cool down

Week 5
M: 12 min run, cool down
W: 15 min run, cool down
F: 20 min run, cool down

Week 6
M: 15 min run, cool down
W: 18 min run, cool down
F: 25 min run, cool down

Week 7
M: 20 min run, cool down
W: 25 minute run, cool down
F: 30 min. run, cool down

Week 8
M: 15 min run, cool down
W: 20 min run, cool down
F: 10 min run, cool down
Sat/Sun. Go race!

The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it's easier for you to run on Sundays than on Mondays go for it. Please let me know if you have any questions.

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."-Fred Lebow, New York City Marathon co-founder

HAPPY RUNNING

TEAM DDSMART

The turkeys have been gathered “most willingly” and I’m excited announce the official kickoff of TEAM DDSMART ZERO to 5K. This pack of Wild Turkeys will be training for the Milton Gobbler 5K on November 22, 2008 so mark your calendars.

“Around the holidays in America, a Turkey wakes up. It knows it must outrun the fastest human or it will be killed. Every morning in America, a human wakes up. It knows it must run faster than the slowest turkey, or they will starve. It doesn't matter whether you're a human or a turkey when the sun comes up, you'd better be running."

Today is the official start of the 8 week training program and I haven’t seen the sun with all the rain the past few days but that’s no excuse. Whether you’ve been active all summer, settled back on or haven’t been off the couch, sofa, settee, chaise lounge, daybed, futon or whatever you sit on it doesn’t matter we all have one goal. The DDSmart Zero to 5K Training Program is a great place to begin:

Highlights are -

- Just 3 days of running/jogging/walking a week

- Requires only a few minutes each week

- Run for time, or run for distance

- Remember the 8 week training program is only a guideline, it’s your workout you know your fitness level best most importantly be consistent run, jog, walk 3 days a week and if you start now you’ll be in great shape by 11/22

WEEK 1

Training Day 1 walk 10min, run 5min, walk 10min. Total minutes = 25

Training Day 1 option 2 run 5min, walk 5 min, run 5min, and walk 5min. Total minutes = 20

Training Day 2 walk 10min, run 8 min, walk 10 min. Total minutes = 28

Training Day 2 option 2 Run 5min, walk 5 min, run 5min, and walk 5min Total minutes = 20

Training Day 3 walk 10 min, run 5 min, walk 5 min, run 5 min, walk 10 min Total minutes = 35

Training Day 3 option 2 Run 6min, walk 4 min, run 6min, walk 4min . Total minutes = 20

For another great plan check out the Couch to 5K Running Plan

Finally remember the more you run the less likely you are to become someone’s Thanksgiving dinner! Please let me know if you have any questions.

Happy running