Couch to 5k Team Mercy Run Programming -

Couch to 5k Team Mercy Run Programming

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Sep 03

Get You In Shape, a proud sponsor in the 2018 Team Mercy Run, has made this 8 week training program to help you prepare for you to finish the race. If you have not signed up for the race, go to https://www.teammercy.org and sign up to be a part of this great charity event.

How far is a 5K? – A 5K is five kilometers or 3.1 miles. Weather you are just starting out or have run a number of races in the past, this training program has been put together so that any level of fitness can follow it and complete the 5k, even beginners.

The training program calls for 3 workouts each week. The programmed workouts calls for slow, medium and fast pace. Since everyone has his or her own fitness level, we wanted to keep the training basic and easy to understand whether you are a walker, jogger or a runner.
Slow Pace- This pace is where you should be able to carry on a conversation with someone.
Medium Pace -This is a pace where you should only be able to get in a sentence in before needing to stop talking because you are out of breath.
Fast Pace- You should barely be able to get in a word or two or shouldn’t be able to talk at all. You will need to figure out what your slow, medium and hard pace is and adjust as you progress throughout the 8-week training program leading up to the Mercy Run.

Accountability? It is suggested that you get an accountability partner or a small group to do this training with. This will not only help motivate you but it will add another layer of accountability so that you ensure you get in your workouts leading up to the 5k.

What you will need? You will need a stopwatch or a timer app. You will also need to map out a 3.1 course since you will be doing one each week. There are many websites and/or apps to help you with this. Google “How Far did I run” to find a few. MapMyRun is one of the most popular apps used out there.

When should you do your 3 workouts? You want to wait a day and space out the 3 workouts each week. An example would be Tuesday, Thursday and Sunday. Since many of you are doing 3-4 days of resistance training each week (suggested for fat loss and overall health and wellness) you would just do the 5k training on the other days.

What else should I be focusing on besides my training for the 5k?
This really will come down to your goals for your health and fitness but here are a few basics.

1. Warm up and cool down. Focus on a 5-10 minute warm up and at least 10 minutes of stretching after each and every training sessions.
2. NutritionIt is important to understand that nutrition is what fuels your body. What, when and how to eat can play a huge roll in your training and weather or not you feel great or a low on energy. If you would like are Free Get You In Shape Game Plan that has a complete step by step guide to nutrition and fitness, just email me at Brad@getyouinshape.com and let me know you are signed up for the Mercy Run and would like to get the Free Get You In Shape Game Plan Booklet.

Couch To 5k Training for Nov. 3rd Mercy Run

Week 1 September 9th-15th
Workout #1 Slow Pace 45 sec, Fast Pace 45 sec. Repeat 12 times for 18 minutes.
Workout #2 Slow 60 sec, Medium 60 sec, Fast 60 sec. Repeat 6 x for 18 minutes
Workout #3 Go at your own pace for 3.1 miles or a 5k. Record an initial 5k time.


Week 2 September 16th-22nd

Workout #1 Slow 60 sec, Fast Pace 60 sec. Repeat 10 times for 20 minutes.
Workout #2 Walk/jog/Run – Go at various paces for 20 minutes total (freestyle)
Workout #3 Go at your own pace for 3.1 miles or a 5k. Try to beat previous time.



Week 3 September 23rd– September 29th.

Workout #1 Slow 90 sec Fast 90 sec. Repeat 8 times for 24 minutes.
Workout #2 Slow Pace 60 sec, Medium Pace 60 sec, Fast 60 sec. Repeat 7 x for 21 minutes
Workout #3 Slow 3 min, Fast 2 min. Repeat until 3.1 miles or 5k.


Week 4 September 30th � October 6th

Workout #1 Slow Pace 60 sec Fast Pace 60 sec. Repeat 10 times for 20 minutes.
Workout #2 Walk/jog/Run – Go at various paces for 25 minutes (freestyle)
Workout #3 Slow pace 2 min., Medium Pace 1 min., Fast Pace 2 min. for 3.1 miles or 5k.

Week 5 October 7th – September 13th .
Workout #1 Slow 2 min, Fast 2 min. Repeat 6 times for 24 minutes.
Workout #2 Slow 60 sec, Medium 60 sec, Fast 60 sec. Repeat 8 x for 24 minutes
Training day #3 Go at your own pace for 3.1 miles or a 5k. Try to beat previous time.

Week 6 October 14th- October 20th
Workout #1 Slow 2 min, Fast 3 min. Repeat 5 times for 25 minutes.
Workout #2 Walk/jog/Run Go at various paces for 30 minutes (freestyle)
Workout #3 Slow 90 sec, Medium 90 sec, Fast 2 min. for 3.1 mile or 5k.

Week 7 October 21st – October 27th .
Workout #1 Slow 1 min, Fast 3 minutes. Repeat 6 times for 24 minutes.
Workout #2 Slow 60 sec, Medium Pace 60 sec, Fast 60 sec. Repeat 10 x for 30 min.
Workout #3 Go at your own pace for 3.1 miles or a 5k. Try to beat previous time.

Week 8 October 28th- November 3rd
Workout #1 Slow 1 min, Medium 2 min, Fast 3 min. Repeat 5 times for 25 minutes.
Workout #2 Walk/jog/Run Go at various paces for 35 minutes (freestyle)
NOVEMBER 3rd MERCY RUN 5k

Get You In Shape, Coppell�s #1 Transformation Program since 2007, put this 5k Programming together to help you. Want to look, feel and perform better? Go to www.GetYouInShape.com

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