Video Response to 5k Training FAQ’s

On January 1st, I offered something new to the community to help folks get the year started off on the right foot: a 5k run/jog/walk/crawl program.

Training starts today.

In a three-part video series, I’ve addressed many questions the participants have had up until this point.

5k training program FAQ’s:

VIDEO #1 – 8:15

• What if the “Novice” program seems a little more than I can handle, but the “Walking” program seems too easy?
• Would you please suggest run walk intervals for either the novice or the walking program?
• I’m trying to decide which plan to go with. I had my longest run ever this weekend. I ran 20 minutes straight and went a mile and half. Typically I run 3 minutes and walk 2 minutes. Should I go for the “Novice” plan and build up my run? I really want to improve my run!
• How cold is too cold to run?
• At what point is it okay to substitute an indoor run for an outdoor one?
• How do I handle days where my training plan says to do a large number of miles, but my body is saying “You have got to be kidding me!” (In other words, I am too fatigued from previous training or unexpected work obligations.) Should I do the workout or would resting be better?

VIDEO #2 – 8:43

• I am in charge of meal planning for my family, and it can all be a bit overwhelming. What are some good, healthy foods to have for breakfast, lunch, and dinner? I obviously want to fuel my running, but it’s also important that I drop about 10 pounds from baby weight.
• I have time to work out on my lunch hour. Do you suggest I eat before noon and then again after my workout (around 1:30pm) so that I don’t crash?
• FEAR processed sugars!

VIDEO #3 – 11:00

• What level of effort (i.e., HR zones) will the 3-5 mile runs be in? Should I mix in any walking or even more intense efforts during the regular runs?
• How much faster can I expect my 5k time to get in 8 weeks of training (if everything goes well in training)?
• Do you use a metro timer of any kind when you run?
• What do you do to stay on plan when an injury strikes, such as plantar fasciitis?
• In the past I’ve gotten shin splints. What’s the best way to avoid them?
• With weather being so cold, I have a hard time with motivation. I like jogging outside, so sometimes running on a treadmill is not as fun. Any suggestions?

Happy Training,

Coach David

A Call to Action – Run, Jog, Walk, Crawl a 5k

Many know and understand the benefits of exercise and living an active life, and yet it still may not result in ACTION. It’s on-and-off again or never on at all.

I’m offering to jump-start your 2015 by personally coaching you towards a 5k, for FREE! 

And I’m not just talking about couch potatoes here. Ironman finishers and sedentary folk alike, go through spaces where they hit a plateau or just can’t seem to drum up the motivation.

To the fitness veterans: maybe you need a fresh look at things or maybe you don’t need a training program at all; time may be better spent developing non-fitness aspects of yourselves. To the out-of-shape folks: perhaps you need a combination of accountability, encouragement, and direction.

Many seem to get overwhelmed about HOW they are going to get in shape or get their fitness back. While I understand and can sympathize with that, it doesn’t move you forward.

Put an end to the resistance and instead put the energy into what you’re going to do TODAY. That’s what really matters.

I challenge you to get 2015 started off with a bang by making your health a priority!

What does that look like, “in action”? One way is to sign up for an event and place the date on your calendar.

If you choose to accept the challenge, I will assist by providing:

• An 8-week training plan (you choose: Novice, Intermediate, or Advanced).
• A weekly email providing training & injury prevention tips, as well as encouragement and motivation.
• Meet-up opportunities for group workouts (i.e., Wednesday track, Sunday “long” runs) — These will be announced in the weekly emails.

HOW TO JOIN THE FUN: Simply leave a comment on this post saying you’d like to join the 5k email list, and I’ll personally send you a training plan. If you’d like to remain anonymous, then you can send me a note through this link by clicking on the blue “Contact David” button.

Training begins Tuesday, January 13th. 

The experience culminates with a 5k on Saturday, March 7th, in Dallas Texas. You don’t have to be doing that race to participate in the training.

You see, over time I’ve learned for myself that no day is complete without at least 45-60 minutes of exercise (with days off being the exception, of course). This is part of my personal recipe for creating a great day, everyday.

At first, I trained to win races and to get as fast as I possibly could. Today, I am more intrinsically motivated and find the actual exercise itself enjoyable. Your motivation might change over time, too. The key is to find a reason to keep your body moving and working well, despite whatever “phase” you might find yourself in.

Oh and by the way, this is meant to be FUN. If you’re having fun you’ll be more likely to stay active over the long haul. Take the pressure off and give yourself a reason to engage.

For your success!

David