UA5k Team – Week 3!

Leave a comment

February 17, 2013 by Darlene McC

Sorry this is posting so late this weekend, Amazons.  A few of us went out last night and had a little too much fun.  It’s severely compromised my ability to produce this post today.  We’ll keep it short & sweet.

By now you’re getting in the groove with 2 weeks under your belt.  Stick with it, keep scheduling your workouts and treating them like a set commitment.  You’ve got this.

This Week’s Homework:

Couch to 5K (Beginners) Week 3:

Our beginners we’re working from the Couch to 5k program.  There are a million apps to support you in your growth to becoming a 5k Aficionista, including RunKeeper & Map My Run.  Both have “Couch to 5k Trainers” that cue you when to run and walk.  Week 3 of Couch to 5k is:

Workout 1 Workout 2 Workout 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Urban Amazon Faster 5k Week 3:

More experienced runners who are on the UA Faster 5k program.  This week we’re repeating the workouts from week 1 to give your body time to acclimate to it’s new level of effort.

A few quick labels in the workout:

Hills: Hill repeats are great for building hamstring strength and learning to run from your BUTT (and hamstrings.  But I just like saying it.)  Find a hill of decent length that takes about :45 to 1:00 to run up.  As you get stronger and faster you may need a bigger hill.

Tempo. In a tempo run you pace at your wanna-be “race tempo” in bursts.  You’ll need a well-known mile, whether a track or using a running app with your smart phones GPS.   For example: Say Jane currently runs a 10 minute mile 5k pace, but wishes she ran at 9:00.  She’s going to do half a mile shooting for 9:00 (which will feel really fast to her) and then run a mile for 10 minutes to catch her breath.  Then repeat.

Workout 1 Workout 2 Workout 3
Hill Time! Time to cut down your recovery by 30 seconds. Only take 2:30 to jog back down to the bottom of the hill.  TEMPO! Go 3/4 of a mile at “desired” pace but keep the same recovery distance. Repeat 3 times. Long & Strong. Go out an get one in; but keep it under 8 miles.

GO GET IT!

UA5k

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Instagram

#thatmomentwhen your guided meditation series gets featured by @team_eqx 😄 🙏 . . For many years I held myself back with the belief that meditation was too "out there" for fitness and no one would get it. I'm so blessed to work on a company and with a team that's so excited for me to share my practice with them. . . #blessed #meditation #trainerlife #equinox #alignmentyoga #wellbeing #levelup . . . #Repost @team_eqx and @jordon.tatishi - - - - - - Mid- Month Meditation Check In w/ @darlene.coach . Thank you for this guided opportunity to reflect & focus on what sensations my body has been experiencing the last 2 weeks. Releasing tensions and centering my body.
#tbt to our last sunset in Thailand. I miss that magic island and all my loves from TTC. A far cry from a rainy day in Midtown Manhattan. . . Suns set, seasons change. This has been a year of transformations so far, and there's still more to come. . . Don't be afraid of change. It's our only constant. It's one of our few lifelong companions, alone with your heartbeat and your breath. You can fight it or you can embrace it ~ one leaks energy and one invites you to leave behind what isn't working. . . How have you reached towards change this year? . . . #kohphagan #progressnotperfection #changeisgood #growthmindset #anothergrowthopportunity #washyourface #thailandyoga #lunayoga #lunaalignmentyoga #lunaalignmentyogattc #ttc #yogawarrior #yogateacher
Fitness and wellness pros! Join me tomorrow at Yoga Collective NYC for a weekly exploration of your body, movement, and how proper alignment affects your wellbeing. $25 drop in - DM me with any questions. . . . #alignmentfirst #alignmentyoga #lunaalignmentyoga #yoga #yogateacher #yogaeverywhere #yogaeverydamnday #fitpro #yogapro #trainerlife
Wise words from my teacher: ・・・ For years I saw yoga as the goal, sacrificing myself on its alter. I now see yoga as magnificent tool, or actually a box of tools, aimed to help us live life in its full potential: health on all levels and acceptance on all levels, so we can experience the freedom and joy within us. ❤️ -Tal . . . #Repost @luna_alignment_yoga . . . . . . . . . . #alignmentyogattc #lunaalignmentyoga #alignment #alignmentyoga #yogateacher #yoga #yogateachertraining #yogateacherlife #yogateachertrainingthailand #yogateachertrainingcourse #innerstate #yogastudents #ytt200 #wellbeing #thailandyoga #yogathailand #kohphanganyoga #yogakohphangan #pranayamagarden #instayoga #yogateachertrainings #yogateachertrainingkohphangan
Back from a weekend in the woods by myself, feeling a sense of freedom and accomplishment. . . It's so easy in our lives to focus on the daily challenges. The lists of tasks, the unanswered texts, the emails and "shoulds". Knowing I had 30 hours that was more about the journey than the destination gave me the freedom to explore. To enjoy. To play. To just BE. . . What gives you a sense of freedom? Have you set aside some time this weekend/coming week to just BE? How will you use it? . . #gooutside #befree #outdoors #donttellmewhaticantdo #heds #hiking #camping #womenwhocamp #wildwoman #wildchild #free #bornfree #liveinthewild #livefree
Don't let Monday twist you up. . . So much about our daily lives is a matter of perspective. "Monday" does not have to be a negative! A new week is a new opportunity to be better, stronger, more resilient, and to have a greater impact on your world. . . Choose your path, don't let your let your reactiveness choose it for you. . . #getsome #alignmentyoga #yogawisdom #monday #seatedtwist #positivity #motivatedmonday
%d bloggers like this: