FACEBOOK LIVE TRAINING @RiseVT:
Wednesdays beginning April 22 at 5:30 pm EST
Saturdays beginning April 25 at 9:00 am EST
Missed a session? Don’t have Facebook? No problem. Get access here.
Walk at least a mile on your own on non-training days
GOAL EVENT: Virtual Rise to the Challenge 5K
June 27, 2020
Welcome to the Rise to 5K Training Program
Adapted from Training for More training program by Andrea Malinowski
1. Before starting a new fitness or wellness regimen check with your healthcare provider. Rise to 5k materials provided are merely a guideline and all suggestions should be modified to fit an individual’s ability. Content is prepared by a Certified Health and Running Coach who is not a Doctor, Physical Therapist, nor a Registered Dietitian/Nutritionist. And remember, please be sure to practice proper social distancing while training – this is a virtual 5K on purpose! We are encouraging you to get out to train solo or with a member of your household, not in running groups. If your running route is populated, be sure to keep 6-feet apart and consider wearing a mask if necessary.
2. Register for the Rise to 5K. Use the button above or click here.
3. If you don’t already follow the statewide RiseVT Facebook page, please “Like” it now so you can view the Facebook Live training sessions on Wednesdays at 5:30PM EST and Saturdays at 9AM EST. For anyone who cannot attend some or all of the sessions, you can use the training schedule and information below to guide you through this 10-week training program.
4. Review this guide below which gives you an overview of the topics to be discussed at each Facebook Live training session.
This guide is intended for walkers, the new runner, those looking to do a walk/run combination, and existing runners fine-tuning their skills:
2 days per week – each workout averages 30-45 minutes. Follow the training plan on your own OR tune in via Facebook Live on Wednesday at 5:30 pm & Saturday at 9:00 am with RiseVT Program Manager, Andrea Malinowski (preferred method for accountability).
Tip: Put these workouts on your schedule and keep them like any other appointment!
There is no need for added nutrition, aka “carb loading” pre or post-workout. Pre-workout, light snacks/breakfast should be finished at least 60-90 minutes prior, be low in fiber and a mix of carbohydrates and protein. Ex: english muffin and an egg; yogurt and fruit; bagel with peanut butter; cheese stick and an apple. What and when you eat is a trial and error process.
Tip: Embarking on this journey is a great time to review your daily nutrition choices!
Learn more: Healthy Eating Tips from the CDC
Always be well-hydrated! Going into a workout dehydrated may lead to poor performance, nausea, cramping and headache. Sports drinks and water additives, such as sodium tablets, are not necessary (at the 5k distance). Water is preferred and, remember, you are Sweet Enough!
Tip: On hot workout days, bring a hand-held water bottle to stay hydrated.
Learn more: How Hydration Affects Your Performance
There are a lot of opinions out there which makes it difficult to decipher what you should try and what to avoid. The following link provides some common-sense approaches to help you get started; the rest will come naturally the more you practice.
Sneakers are a very individual choice and a certain brand and model will not be recommended. When practicable, going to a professional footwear store for a proper fitting is recommended.
Tip: Buy two pairs of sneakers to be prepared when the first pair wears out.
Learn more: How Often Should you Change Your Shoes
Moisture-wicking fabric (“sport-tek”) is best in all seasons, including under layers and socks. A baseball hat (also moisture-wicking material) is good in rain, snow, or sun. Dress as if it’s 10 degrees warmer than the current temperature—you’ll warm up at least that much in ten minutes.
Tip: Dress in breathable layers that can be removed and put back on easily.
Learn more: Beginner’s Guide to Running Gear
You are encouraged to run without earbuds to hear traffic and to be aware of your surroundings. When you’re not with the group and need to track intervals, it’s helpful to have an app for your smartphone vs. looking at a watch (check out GymBoss). We will train running (does not apply to walkers) at a consistent 170 steps per minute. During live coaching, you will be hearing music from Apple Music, “Speed running 170 Bpm Session” if you wish to download it. There is also a metronome phone app.
Proper sleep is the cornerstone to healthy and happy living. Be sure to get the recommended 7-8 hours per night to feel your best.
Tip: Develop a sleep schedule – go to bed and wake up at the same time each day.
Learn more: 10 Benefits of a Good Night’s Sleep
Dynamic stretching (before a workout) and static stretching (after) are important components of every workout to avoid injury. Techniques will be demonstrated at live workouts.
Tip: Incorporate 5 minutes of yoga into every day to stay limber and peaceful.
No Pain, No Gain -NOT!
Listen to your body. When you’re tired, rest; when you’re experiencing pain, stop. If you push through pain you could be out for the duration of the program.
Tip: If you listen to your body when it whispers, you won’t have to hear it scream.
Rest & Recovery
Incorporate one full day of rest per week into your schedule to let the physical demands you’ve placed on it take effect and to recharge your batteries (excludes an easy walk, stretching, etc).
Tip: To fully regenerate, make your rest day the day after a hard workout.
Learn more: The Importance of Rest for Runners
It is inevitable. Family commitments, sickness and a variety of other things may take us away from a single, or multiple, workouts. Pick up where you left off. Skipping workouts and jumping up in interval duration could lead to injury.
Tip: Behind in the running schedule? Switch to walking intervals to keep training.
Commitment to your Healthy Lifestyle
You have set the goal to train for a 5k. What a great time to make your
overall health a priority! Consider reducing sugar intake, eating more fruits and vegetables, limiting or eliminating alcohol and consumption of processed foods, register for a tobacco cessation program.
Tip: Layer one, small, attainable modification into each week of this 10-week session.
Run on the left side of the road, facing oncoming traffic. Be bright and reflective and aware of what’s under your feet (cracks, crab apples, holes, snow/ice, etc). Ditch the earbuds/headphones. Exercise caution when exercising in temperature extremes.
Tip: Run/walk in reflective and bright colors during daylight hours to assure being seen.