Fit2B Running Week 8: 5K Here We Come

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Hey, you did it! You made it to the final week. If you haven’t already, this is the week where you’ll finally run 5k without stopping. But even if you don’t, that’s OK. Don’t lose sight of all that you’ve accomplished. Some of you weren’t runners before, some of you still aren’t. But you wouldn’t be reading these posts if you weren’t serious about taking new fitness challenges. Congratulations, you’re making your body stronger and fitter. As Kelly Dean always says, we’re not made for exercise we’re made for life. That’s the goal of all of this, to be stronger so we can handle whatever we need to in our everyday lives.

Day 1

Running Day

Tummy Safe Transitions

Run 20 min, Walk 5 min, Run 15 min

 

Day 2

Kelly Dean Total Body Toning

 

Day 3

Running Day

Bethany’s Wall Workout

Run 10 min, Walk 3 min, Run 20 min

 

Day 4

Peaceful Blend

 

Day 5

Running Day

Totally Transverse II

Run 5K non-stop (approximately 30-50 minutes depending on your speed).

 

Day 6

Stretching Day

PMS Routine

 

Day 7

Rest and Celebrate!

 

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OK, so if you aren’t actually scheduled for a 5K, then just try for your longest run to date just to see if you can do it. That’s 3.2 miles which is a big step for someone who hadn’t been a runner before. When I finished my 5K I usually take a break from running for a while. In the past it’s been six months or more before I tried running again. (Part of that had to do with the really rough winter we had last year). But I’m not sure what I’ll do this time. Part of me is relieved that I’m not “in training” any more. But part of me wants to keep doing it, just for the experience. Just for fun. It sounds crazy, I know, running for fun. But it’s worth a try anyway.

I hope you’ve enjoyed this challenge and I hope you’ll continue with Fit2B. If you haven’t already become a member, I’ll (rather self-servingly) point out that you can use my coupon code below to get 30% off an annual membership at Fit2B. This a major savings, and it gets you set up for a great 2015 fitness-wise. Just do it now, and then enjoy the benefits for a whole year. I’ll definitely be renewing again. I couldn’t have achieved my running goals or hoped to continue running without the foundation of Fit2B.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Fit2B Running: Week 4

Fit2B Running: Week 5

Fit2B Running: Week 6

Fit2B Running: Week 7

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Ready for your next challenge?

Try the 5X5 Challenge

 

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership.
Join Fit2b.us

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Fit2B Running Week 7

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Photo Credit: Nick Kenrick., off to Rome/one week via Compfight cc

This is the week where it all starts to feel terribly real. Yes, we really are running, a lot and without stopping much in between. But if you’ve been keeping up the progression, you should be starting to feel like you actually can do this. But if it still feels way too hard (as in you can’t breathe, keep your core engaged or you’ve developed any kind of recurring pain) please feel free to take a step back. Don’t feel bad. It’s better to take the journey more slowly than to injure yourself in the process.

Day 1

Running Day

Totally Transverse

Run 15 min, Walk 5 min; twice

Bonus: Pilates in Pajamas

 

Day 2

Weight Training Day

Kelly Dean Total Body Toning

Tummy Safe Transitions

 

Day 3

Running Day

Mula Banda

Run 15 min, Walk 5 min, Run 10 min

Bonus: Thigh Workout

 

Day 4

Weight Training Day

Body Sculpting

Squat Prep

 

Day 5

Running Day

Totally Transverse II

Run 20 min, Walk 5 min, run 15 min

Bonus: Backside Burner

 

Day 6

Long Cardio Day

Tabata Ball Workout

 

Day 7

Stretching Day

Simply Stretching

Kelly’s Floor Core Routine

 

This week looks tough, but those Fit2B workouts prepare you more than you think. I was pleasantly surprised by how far I was able to run this week. Best tip, don’t be a clock watcher. Just run the best you can and avoid looking to see how much longer you have to run. Don’t even worry about how far you are running until you are done. Just keep pushing yourself just a little further and see what happens. Half the time, I’m running two or three miles just a block or two at the time. As in “Ok, just a few more blocks and then I can stop and walk if I need to. . . Oh, wow, I’m still OK. Let’s go a few more blocks.” Before I know it, I’m running miles without stopping and you will too. Just keeping plugging away and don’t forget to keep doing Fit2B whenever you can. That core strength will really help carry you through.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Fit2B Running: Week 4

Fit2B Running: Week 5

Fit2B Running: Week 6

 

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Ready for your next challenge?

Try the 5X5 Challenge

 

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

Fit2B Running Week 6

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Photo Credit: Nick Kenrick., off to Rome/one week via Compfight cc

This week is really only a little harder than last week. You’ve got this. I remember feeling like I was so proud of myself for making it this far. You should feel the same way. This is no small accomplishment. Even if you stop now, this may very well be further than you’ve ever run before.

 

Day 1

Running Day

Totally Transverse

Run 9 min, Walk 3 min; Repeat 3 times

Bonus: Love Handles Lost

 

Day 2

Weight Training Day

Insane Upper Body

Tummy Safe Transitions

 

Day 3

Running Day

Mula Banda

Run 8 min, Walk 2 min; Repeat 3 times

Bonus: Hold It!

 

Day 4

Weight Training Day

Weighted Warriors

Squat Prep

 

Day 5

Running Day

Totally Transverse II

Run 10 min, Walk 3 min; Repeat 3 times

Bonus: Gentle Blend

 

Day 6

Long Cardio Day

Tabata Kick & Squat

 

Day 7

Stretching Day

Kelly Dean’s Total Body Stretching

Kelly’s Floor Core Routine

 

For some of you, this is the most you’ve probably ever run. I remember being shocked that occasionally I was able to go even further than recommended. Even so, if this feels a little more difficult than you expect, press on. It gets better. You’ve come so far. You can do this. 3.1 miles is calling you.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Fit2B Running: Week 4

Fit2B Running: Week 5

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Ready for your next challenge?

Try the 5X5 Challenge

 

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

Fit2B Running Week 5

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Photo Credit: San Diego Shooter via Compfight cc

I know this going to sound ironic, but I usually find Week 5 feels so much harder than Week 4. On paper it doesn’t look that much worse. Yet the first running day usually slaps me in the face. Wow, this running things is hard. I don’t say this to discourage you, rather the opposite. By day three, it will seem much easier.

 

Day 1

Running Day

Core Wake Up

Run 8 min, Walk 3 min; Repeat 3 times

 

Day 2

Weight Training Day

Kelly Dean’s Total Body Toning

Totally Transverse

 

Day 3

Running Day

Mula Banda

Run 7 min, Walk 2 min; Repeat 3 times

 

Day 4

Weight Training Day

Pilates & Yoga Loaded

Totally Transverse II

 

Day 5

Running Day

Vertical Core Training

Run 8 min, Walk 3 min; Repeat 3 times

 

Day 6

Long Cardio Day

Tabata

Align It Flat

 

Day 7

Stretching Day

Basic Transverse & Mula Banda

Warrior Workout

 

For some of you, this is the most you’ve probably ever run. I remember being shocked that occasionally I was able to go even further than recommended. Even so, if this feels a little more difficult than you expect, press on. It gets better. You’ve come so far. You can do this. 3.1 miles is calling you.

Week 6, here we come!

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Fit2B Running: Week 4

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

Fit2B Running: Week 4

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Photo Credit: jacsonquerubin via Compfight cc

Yeah! You are half way done. In my experience this is usually the part where I start to feel a bit more confident. You really can do this. You may also find that running is becoming a bit more normal. They say it takes 21 days to build a habit so now you’re on the right track to building a healthy running habit. If you’ve started developing any kind of pain or minor injury, now is the time to address it before it gets worse.  During my training for my first 5K, I had terrible knee pain until I started strengthening my hip flexors. As long as I did those strengthening exercises with my resistance band, I was pain free. If you haven’t gotten properly fitted for running shoes before now, do it. I settled for only OK shoes the first time around and the foot pain was awful once I was several weeks into training. Find a store in your area that specializes in runners and they should be able to get you lined up with the proper shoes. If you are from my area, I highly recommend the Aardvark Sports Shop.

 

Day 1

Running Day

Core Wake Up

Run 5 min, Walk 3 min; Repeat 4 times

 

Day 2

Weight Training Day

Ultimate Upper Body

Totally Transverse

 

Day 3

Running Day

Mula Banda

Run 5 min, Walk 2 min; Repeat 3 times

 

Day 4

Weight Training Day

Balanced

Totally Transverse II

 

Day 5

Running Day

Vertical Core Training

Run 5 min, Walk 2 min; Repeat 5 times

 

Day 6

Long Cardio Day

Kelly Dean Total Body Toning

Align It Flat

 

Day 7

Stretching Day

Basic Transverse & Mula Banda

Yoga for Runners

 

A brief word of warning. don’t neglect your core work. It’s easy to skip it to save time, especially on running days. But I’ve found that it makes all the difference in preventing various kinds of compensation pain when running. It’s really not that much of a time investment, and it makes it easier to run just a little further. Keep going, you’re halfway there!

Keep going to Week 5.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Fit2B Running: Week 3

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

Fit2B Running: Week 3

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Image courtesy of scribewise

Week 3 is here! That means you’ve been running for at least two weeks. You may have started to notice when you prefer to run. I liked mornings, but I didn’t like running in the dark. I currently run as soon as my husband gets home, right before dinner. It works for me. But I think later morning is probably my favorite, but it’s only possible on days when my husband is home to watch the kids. You may also start to notice that you are widely affected by things like weather, sleep and stress. I’ve found that between 60-75 degrees F is ideal for me. Cooler and my joints stiffen up. Warmer and I have trouble breathing, especially if it’s humid. Figure out what works best for your and your body, and then try to make running as easy on yourself as possible by catering to those needs.

Day 1

Running Day

Core Wake Up

Run 3 min, Walk 2 min; Repeat 6 times

 

Day 2

Weight Training Day

Insane Upper Body

Totally Transverse

 

Day 3

Running Day

Mula Banda

Run 3 min, Walk 2 min; Repeat 5 times

 

Day 4

Weight Training Day

Pilates in Pajamas II

Totally Transverse II

 

Day 5

Running Day

Vertical Core Training

Run 3 min, Walk 2 min; Repeat 7 times

 

Day 6

Long Cardio Day

Kickboxing

Align It Flat

 

Day 7

Stretching Day

Basic Transverse & Mula Banda

Foam Roller Routine

 

You will probably notice that things are feeling a little more difficult this week. Running for three minutes feels like a long time when you have to repeat it six or seven times. But if you are consistent, especially with your Fit2B workouts, you will find your strength and endurance increasing. I remember feeling like my lungs were going to burst during Week 3, but you can do more than you think.

Check out Week 4 here.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

Fit2B Running: Week 2 

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us

Fit2B Running: Week 2

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Photo Credit: marcovdz via Compfight cc

Right now you are probably feeling one of two ways. Either, “Wow, running is easier than I thought.” Or “Oh dear God this is so much harder than I figured, how will I ever run 3.2 miles/5K?” Both are normal. The first time I did a Couch to 5K I made the mistake of pushing myself too hard too early. The intervals are there for a reason. Use them, let your body build up to them. If it feels easy, great. Now you have more energy to put into your Fit2B workouts on other days. If it feels really hard, don’t worry it will get easier. If the running intervals in Week 2 seem far too hard, then you can always lapse back to Week 1 and give yourself longer to work up.

Day 1

Running Day

Core Wake Up

Run 2 min, Walk 2 min; repeat 7 times

 

Day 2

Weight Training Day

Ankles & Upper Body

Totally Transverse

 

Day 3

Running Day

Mula Banda

Run  2 min, Walk 2 min; repeat  6 times

 

Day 4

Weight Training Day

Kelly Dean’s Wall Workout

Totally Transverse II

 

Day 5

Running Day

Vertical Core Training

Run 2 min, Walk 2 min; repeat 8 times

 

Day 6

Long Cardio Day

Kelly’s Core Cardio

Align It Flat

 

Day 7

Stretching Day

Basic Transverse & Mula Banda

Neck Routine

 

However this week turns out, try to be excited about this new thing you’re trying. You won’t be good at it in the beginning. I remember seeing my staggering shadow on the pavement and thinking I must look a fool as a I panted down the street. (I probably still do). Don’t worry how you appear to others. It’s not about them or what they think of you. You are doing this for yourself and for your family so you can be strong in all the ways you need to be. Be encouraged and run on.

Check out Week 3 here.

 

Fit2B Running: Fit2B Studio Meets Couch to 5K

 Fit2B Running: Week 1

 

Don’t forget to check out the new Fit2B e-course, Experts on Diastasis Recti.

Experts on Diastasis Recti Online Course 

Plus you can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month.
Join Fit2b.us