By Pam Oliver, Personal Trainer
Equipment needed- running shoes, motivation and a race, even if it’s virtual!
So you are a couch potato; sort of, but want something to do….a 5k! Great, let’s get started.
If you are new to running start with a five-week program gradually increasing the intensity of the run portion.
Day 1. Run 10-30 minutes, walk a minute for every five minutes you run
Day 2. Rest, cross-train, or 30-minute walk
Day 3. Run 10-25 minutes, walk a minute for every five minutes you run
Day 4. Rest or walk 30 minutes
Day 5. Run 2-4 miles, walking only when absolutely necessary
Day 6. Rest or cross-train
Day 7. REST
This can be modified up or down depending on how much you are doing currently. Each week -try to increase the time you spend running!
Pilates Instructor / Personal Trainer
Training since 1986. Pam works well with all types of people. She specializes in working with middle-aged or older women and men, especially those with prior injuries (i.e., back, shoulder, knee). “I encourage my clients to work hard and have fun while educating them about their bodies with a lot of variety in their workouts.”