Getting In Shape

boxing day swim - the charge, originally uploaded by lomokev.

Earlier, we suggested that you might want to consider picking a local 5-K race as a motivational goal. In the last several years, the 5-K has emerged as America's favorite road racing distance. One reason is that the 5-K is easily accessible to people just like yourself, who want to participate in an organized event. Even marathoners like to run 5-Ks as a test of their speed and fitness.

If you're not used to metric measurements, 5-K stands for 5 kilometers, or 5,000 meters, or 3.1 miles. Following is an eight-week program for your third phase of conditioning, culminating with a 5-K race.

Monday
1. Rest or Job/Run
2. Rest or Job/Run
3. Rest or Job/Run
4. Rest or Job/Run
5. Rest or Job/Run
6. Rest or Job/Run
7. Rest or Job/Run

Tuesday
1. 1.5 mile run
2. 1.75 mile run
3. 2 mile run
4. 2.25 mile run
5. 2.5 mile run
6. 2.75 mile run
7. 3 mile run

Wednesday
1. Rest or jog/run
2. Rest or jog/run
3. Rest or jog/run
4. Rest or jog/run
5. Rest or jog/run
6. Rest or jog/run
7. Rest or jog/run

Thursday
1. 1.5 mile run
2. 1.5 mile run
3. 1.5 mile run
4. 1.5 mile run
5. 2 mile run
6. 2 mile run
7. 2 mile run

Friday
1. Rest
2. Rest
3. Rest
4. Rest
5. Rest
6. Rest
7. Rest

Saturday
1. 1.5 mile run
2. 1.75 mile run
3. 2 mile run
4. 2.25 mile run
5. 2.5 mile run
6. 2.75 mile run
7. 1 mile run

Sunday
1. 60 min walk
2. 60 min walk
3. 60 min walk
4. 60 min walk
5. 60 min walk
6. 60 min walk
7. RACE

After running a 5-K, many runners race no more--or enter organized races only sporadically, maybe once a year. Others run more often because they enjoy organized competition, even if they have no desire to run fast. Many non-competitive runners like the carnival atmosphere of races and the camaraderie displayed by other middle-of-the-pack runners. Running races and earning more T-shirts becomes part of their social lives. You can race as often or as little as you like. The choice is up to you.