Scotiabank Toronto Waterfront Marathon
Sunday, October 21, 2018
STRETCHING: Start with some basic stretching to loosen up your muscles. Follow the stretches in the image below. Perform each stretch for 20 seconds.
RUN: Start off small and slowly increase your distance as you start to get into shape. Start with a light 1 kilometer run at a steady pace the first week. Then increase it to 2 kilometers the second week. As you keep training and improving go for longer runs, until you are able to run 5 kilometers.
SPRINTS:
Interval 1: Sprint for 1 minute, recovery jog for 90 seconds
Interval 2: Sprint for 2 minutes, recovery jog for 90 seconds
Interval 3: Sprint for 3 minutes, recovery jog for 90 seconds
Interval 5: Sprint for 2 minutes, recovery jog for 90 seconds
Interval 6: Sprint for 1 minute, recovery jog for 90 seconds
If these are too tough start with smaller intervals. Try 30 seconds, 1 minute, and 1 minute 30 seconds. When you start to get into shape slowly increase the intervals and the number of sets you do
Training Routine For a 5K Run/Walk
HILL TRAINING: Find a hill and sprint up and run down. Try to complete 10 laps, but once again start small, maybe with 5, if that’s too much and slowly build upon it. Hill training is important because no runner wants to crash before the finish line, so you need a way to work through fatigue. This will teach your legs to handle tiring challenges.
MUSCLE EXERCISES: Being able to run for a long distance requires muscle power, so it’s important to fit these exercises into your workout:
Burpees: 20 times
Mountain climbers: 30 times
Split Jumps: 20 times
Push ups: 15 times
Plank: Hold for 1 minute
Side plank: Hold for 45 seconds. (Make sure you do both sides)
Sit ups: 30 times
KEEP IN MIND: You don’t have to do the exact amount that is written here. Like all the other exercises, if the set amount it too much, start smaller and slowly build upon it. It’s ok to not be able to finish all of this when you begin getting back into shape. Just set your own goals and work towards being able to do the set amount and possibly doing more than the set amount.
As long as you put in the effort and get into shape, that’s all that matters. Have a goal in mind and don’t let anything stop you from reaching it.
Start getting into shape today to come out and join the Barev Centre walk/run team at the Toronto Scotiabank 5k marathon and show everyone what you’ve been working for!
Tips and Tricks to Survive a 5K Run/Walk
Barev Centre is excited to be participating in this year's Scotiabank 5K Walk/Run on Sunday, October 21. We've compiled a list of tips and tricks for all those that will be joining us!
Start training weeks in advance to get your body ready for the 5K. Begin training by running short distances such as 1K, and work your way up.
It’s not the end of the world if you miss a single workout. Everyone has their off days! Just make sure it doesn’t happen too often.
Make sure you change up your training to incorporate different styles of running, such as, short runs, long runs, interval training, and hill training.
Invest in a good pair of running shoes! Running shoes is the most important necessity for running in order to avoid injuries.
While training, download your favourite songs or podcasts to listen to. This way, it will keep you from getting bored and keep you motivated to finish your training.
Running doesn’t have to be a gruesome and tiring exercise. Use running as an excuse to explore new local areas. Toronto is known for its beautiful scenery and many different trails around the city.
Make sure you are able to run/walk a 5K before the big day!
Eat meals that are high in healthy fats (e.g. salmon and avocado) the week before the walk/run. Eating healthy foods ensures you burn fat as opposed to sugar, which will sustain your energy.
Go at your own pace during the 5K! Whether that is running, walking, or even jogging, make sure you complete it at the pace you have trained at.
Be wary of drinking too much water during the run/walk! You don’t want to cramp up near the end and not be able to finish.
Take it slow! There is no shame in finishing last. You’ve already proven yourself by signing up for the 5K!
Don’t focus on others around you! Make sure you’re completing the 5K walk/run at your own pace!
If you get tired during the run/walk, make sure you don’t stop! Slow down your pace to a very slow run/walk if you have to but keep going!
Be proud of yourself once you finish the run/walk! Have some protein afterwards to help your muscles restore themselves.
Ready and motivated to complete your 5K? Be sure to register with Barev Centre for the Scotiabank 5K Walk/Run Marathon on October 21!
