Training for 5K 2017

After my last run in November i.e. the Alliance Pacer Run 2016 at Putrajaya, I became lazy and stopped running altogether. 😆😆😆

But.....I did a lot of walking. Walking at the mall, walking to catch the train, walking to the Masjid, walking to my neighbours abode, walking with my mak on her wheelchair etc etc etc.....

So.....since my first run for this year will be the Cyberjaya Twincity Run 2017 on January 15 (six days from now) I decided to begin training. Hehehe.....

My grandson arrived this afternoon, so after solat Asar, since grandson was in his stroller, I took him for a walk around our Taman. Then after warming up, I walked to the school field near our abode and I began brisk walking. After a few rounds, the local football team arrived and played football.

I then moved to the school compound and began running slowly.  I feared being hit by the football if the players accidentally kicked the ball towards me. 

After about thirty minutes I returned home.  I managed to cover more than 2km. Alhamdullillah. 

Kompleks Belia Paroi (Kombess)

After my last run two weeks ago, I only did brisk walking to keep fit. I also discontinued with Zumba. 

So since I was in Seremban at parents' abode, and since the youth stadium is just next door, I decided to run there. Sofiyah too accompanied me.😆

Actually it was quite boring running in a stadium. You go round and round the track. But then its free and can go have an ice cream after running....😁

Sretchings for runners

Training for a 5K

My heel is healing quite well now, and Alhamdullilah, ever since I had the last injection, there was hardly any pain.  So, since running is my passion, I hope to start running again soon. 

I was reading yesterday's The Star newspaper when I came across this article.  I would like to share it with everyone.

TRAINING FOR A 5k

If you're new to running, best to ease into it.  Start by walking, then walk faster, then alternate walking and running.

Here's a training plan suggested by KC Express, a running and walking club for women.  With this schedule, women who participate in the Mother's Day 5K, a women-only event, could be ready in six weeks o run more than 75% of the race.  Each week, perform the exercise on days one, three and five.  Have one complete rest day.  The other two days can be rest days or, even better, days with other types of workouts.

>Week  1:  Walk 30 minutes

>Week  2:  Run 30 seconds, walk 90 seconds.  Repeat 20 times

>Week  3:  Run 60 seconds, walk 60 seconds.  Repeat 15 times

>Week  4:  Run 90 seconds, walk 90 seconds.  Repeat 10 times

>Week  5:  Run two minutes, walk one minute.  Repeat six times

>Week  6:  Run four minutes, walk one minute.  Repeat six times

>Week  7:  Run six minutes, walk one minute.  Repeat five times

>Week  8:  Run eight minutes, walk one minute.  Repeat four times

>Week  9:  Run 10 minutes, walk one minute.  Repeat three times

>Week 10: Run 12 minutes, walk one minute.  Repeat two times

>Week 11: Run 15 minutes, walk one minute.  Repeat two times

>Week 12: Run 30 minutes

-The Kansas City Star/McClatchy Tribute Information Services

Well, I need to rearrange my schedule and hope to start training soon.  Pray my health permits, Amin.