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