Today is the Day : Sample Plan

Goal #1:  Wake up Inspired
Couch to 5K (3mi) Program - 4 months
The following program should help you get started on a simple walk/run routine. 3 times a week/30 minutes per session/16 week duration.

If needed change days to fit your schedule, just remember to always have a day of rest between your runs - you need that rest. It's always a good idea to visit your physician before taking on any new fitness routines, especially if you have any existing health conditions. As you begin run/walk at a pace that is comfortable to you... don't even think about speed.  Learn to enjoy this time set aside for constant and never ending improvement. 

Now I want you to do something...

Print sample routine, put it on your refrigerator and start your first day!

Some running essentials:

• Get fitted for proper running shoes at a dedicated running store FIRST!!!  A lot of injuries can be avoided this way...just ask us.
• Avoid running on asphalt or concrete... find a good, smooth trail.
• A good warm-up is imperative to a safe run.  A recommendation is to start with a 5min walk, 1-5minute light, slow jog , 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine.  Doing this will get some blood flowing to your muscles before stretching.  NEVER stretch a cold muscle.
• Cool-down.  Very important.  Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps.  Walk for at least 5-10minutes.  The more the better.  Do a LIGHT, gentle stretch session after your walk, walk some more.  Later that day/night, do a more intensive stretching.