From Walker to 5k Running Plan

If you think you’re the kind of person who could never be a runner, I’m here to tell you that isn’t true! With a little bit of commitment and the right plan, you can train to run a 5k in a little over a month. I’ve created a week-by-week plan to help you from the start.

This plan only has 4 workouts per week, and most of your workouts will be 30 to 45 minutes long. It starts slow and builds over the course of a month, with the end being a 5k run, that you could also do during a race that you signed up for!

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No Equipment At Home Workout

With gyms being closed for the foreseeable future, its hard to keep up with workouts at home. Whether its struggling with motivation, not having equipment, or just not knowing what to do, working out is even more of a challenge.

Although most of my exercise comes from running, I try to do body weight strength training a couple of times per week.  What I’ve learned is that you don’t need a ton of equipment or a fancy workout plan in order to build strength and get that heart rate going. Some of the most basic workout moves are all you really need!

Check out this quick at home workout that requires no special equipment. The best part of the workout is that you can repeat the rounds as you get stronger to make it more challenging.

Lets do this!

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Keeping Motivation to Run with Cancelled Races

This has not been the year that any of us has planned. I’m trying to keep the perspective that if the biggest challenge I have this year is cancelled races, I should be thankful. But, I do think its fair to still express sadness and disappointment. Someone will always have it worse off than you, but that doesn’t mean you can’t still experience your feelings.

This was a year of big running goals for me. After DNFing my goal half marathon last year due to illness, and having a few rough races after that, I was ready for redemption. Training was going well, and I was hitting really good paces on my long runs. And then the dominoes started to fall. My goal race in May was only cancelled a few weeks ago, but I knew all along it wouldn’t be happening.

My first reaction was to just throw in the towel. Why train hard for a race that isn’t happening. Why even keep up my fitness if there won’t be races all year. Why waste my time.

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Ultimate Upbeat Workout Playlist

As someone who spends a lot of time running, I also spend a lot of time listening to music while running. A lot of people swear by podcasts or running without music, but I find that it really helps keeps my mood happy and distracts me from thinking about the run.

I have a couple of playlists that I cycle through- some shorter and upbeat for races, some with more variety for long runs. I’m continually adding and removing songs, but I thought I would share some of my favorites for an ultimate upbeat playlist to help you crush your next workout.

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Free Printable Weekly Healthy Habit Planner

Last month, Rachel Hollis (of Girl, Wash Your Face fame) came to speak to us at my work. To be honest, I’m not a huge fan of her. I like the fundamentals of her messages, but I don’t always agree that people just need to “try harder” to find success. The one part of her talk that did stick with me was that its never a bad time to start new goals. I naturally tend to be a very goal oriented person, so I feel like this is something I have always done, but I like the reminder that you don’t have to wait for a new year to work towards a better you.

The best way to achieve your goals is to have a plan that breaks down the goal into manageable steps. When I am training for a marathon, I have a coach build a calendar with 16 weeks worth of daily workouts. Going from casually running to racing 26.2 miles is only achievable when you work towards it each day.

When I’m not training for a race, it’s hard not to find myself a little lost with what I should be doing. I try to do a couple of days of strength training, a couple of days of running, some yoga, and rest each week. In order to plan out my week, and give myself little goals, I started using a weekly calendar.

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Twin Cities Marathon 2019 Race Recap

Last weekend, I ran my 3rd Twin Cities marathon. As I shared earlier, my training went pretty well up until September. I think I hit almost every run on my plan, and my first 20 miler felt really good. Then in September, my IT band started flaring up and I came down with a cold. I got my second 20 miler in, but it was ROUGH. I also started missing more workouts than I completed, just trying to get my body to recover.

I spent the day before the marathon in bed with body aches and a fever. If you’ve been following along, this is the exact same thing that happened last year. Knowing how miserable last year’s race was, I was dreading having to go through that again. I woke up on race morning and didn’t feel as bad as the day before but was really nauseous. Last year I made the mistake of not eating before the race, so I ate a starch bar and a spoonful of peanut butter. I kept sipping mint tea to try to help, but it didn’t seem to help. I just tried to get ready and calm myself before the race.

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