Fit to ride 5k Challenge!

Hey there, Horse Nation.

We're a couple weeks into the New Year and I'm betting that some of you are already starting to lose steam on your fitness related resolutions.  Well here is what I'd like you to do. Log on to the world wide interwebs and Google 5k races in your area.  Find one that is a month or two out and sign up...right now.  Some may say that the fear of public embarrassment is the best sort of motivation, but if you are completely lacking shame, like myself, a concrete goal is a much better option.

So perhaps you've never been much of a runner and have no clue where to begin when training for a 5k.  Well fear not!  A 5k (3.1 miles) is a very manageable distance and a reasonably healthy adult can prepare for one by running/walking as little as 3 times a week.

Here is a plan I made for myself to follow since I was just cleared to run again after a knee injury (:-D).

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 1	Stretching	Rest	Run 1 mile	Rest	Run 1 mile	Cross train	Run 2 miles
Week 2	Stretching	Rest	Run 1.5 miles	Rest	Run 1.5 miles	Cross train	Run 2 miles
Week 3	Stretching	Rest	Run 2 miles	Rest	Run 2 miles	Cross train	Run 2.5 miles
Week 4	Stretching	Rest	Run 2 miles	Rest	Run 2 miles	Cross train	Run 2.5 miles
Week 5	Stretching	Rest	Run 2.5 miles	Rest	Run 2.5 miles	Cross train	Run a 5k!

Stretching: While it is important to stretch before and after each run, on your "stretching" days spend a full 15-30 minutes devoted just to getting loose.

Rest: I think this is pretty self-explanatory, but it is important to give your muscles a chance to recover, so kick off those running shoes, slip into your slippers, and sink into your couch for a "Heartland" marathon.

Running: For those of you completely new to running, I would advise alternating between 2 minutes of running and 1 minute of walking.  Those with a little more experience can just go for it.  Maybe it's just because I'm the slow and steady type, but I tend not to worry so much about my speed or my time, but rather focus on completing the run I had planned.  It's all about going the distance.  You can use websites/apps like Map My Run to plan your routes.

Cross-training: On your cross-training days, participate in a form of physical activity other than running.  I'm assuming most of you ride once a week, so count that as your cross-training!

5k:  On the day of your 5k, eat a healthy, light breakfast, give your body a good stretch, and then let your training shine through.  Don't forget to smile and have fun because you are doing something great for your body! 

Go riding!!!