Fitness Friday

Halloween starts the beginning of the Holiday season. Next up is Thanksgiving, then Christmas and New Years.  This time of year lends to indulgence many tasty treats that we don't normally have all the time, which is why it's not surprising that many people gain weight over the Holidays. 

Instead if turning a blind eye to the statistics, why not amp up your workout routine to help off set some of those extra calories? Running is one of the fastest ways to burn calories-  fact: running 1 mile= about 100 calories expended.  If you've never been a runner before, sign up for a 5K with a friend.  Signing up for a race with the accountability and encouragement of a friend will help you to stick to your plan. 

Here is an easy beginner 5K training plan.  If you've never run before, be sure to take advantage of your rest days as your body will need time to adapt to training. 


Training for your first 5-K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

• To find out about 5K races in your area visit Runner's World and enter your zip code