HEALTH: Learn to Run 5K in Only 8 Weeks
Japanese Social Services
JSS is a small organization, but what we lack in size we make up for in heart and fitness! JSS has participated in the Toronto Challenge 5K for over a decade and the Scotiabank Toronto Waterfront Marathon since 2014. Thanks to JSS’ wonderful staff, volunteers, members, and many friends, the 2017 Waterfront Marathon was our most successful ever. Under the leadership of Fundraising Committee Chair, Junko Yamamoto, we raised over $13,000!
The 2018 Toronto Challenge takes place on Sunday June 10 and the Scotiabank Toronto Waterfront Marathon will be on October 14, 2018. We are counting down the days until the big events and determined to fundraise even more money than in previous years for valuable JSS programs with the help of participants like you.
Walking 5km at either event is a great option for all ages and abilities, but if you are interested in trying to run 5km this year it is never too early to start training. Research shows that regular exercise – especially running — improves your health in multiple ways.
The most common cause of injury is running too much too soon. When training for a distance race start by running slow and short intervals. Be aware of your limits, and make sure you check with your physician before beginning any workout plan. Build your endurance with a progressive plan like the one below, which combines walking and running.
| WALK 5 MINUTES to WARMUP and WALK 5 MINUTES to COOL DOWN | |||
| WEEK | DAY 1 | DAY 2 | DAY 3 |
| 1 | Run 1 Minute + Walk 1.5 Minute (6 times) |
Run 1 Minute + Walk 1.5 Minute (8 times) |
Run 1 Minute + Walk 1.5 Minute (8 times) |
| 2 | Run 1.5 Min + Walk 2 Min (4 times) Run 1 Min + Walk 1 Min (2 times) |
Run 1.5 Min + Walk 2 Min (4 times) Run 1 Min + Walk 1 Min (2 times) |
Run 1.5 Min + Walk 2 Min (6 times) |
| 3 | Run 1.5 Min + Walk 1.5 Min Run 2.5 Min + Walk 2.5 Min Run 2.5 Min + Walk 2.5 Min Run 1.5 Min + Walk 1.5 Min |
Run 1.5 Min + Walk 1.5 Min Run 2.5 Min + Walk 2.5 Min Run 2.5 Min + Walk 2.5 Min Run 1.5 Min + Walk 1.5 Min |
Run 2 Min + Walk 2 Min Run 3 Min + Walk 3 Min (2 times) Run 2 Min + Walk 2 Min |
| 4 | Run 3 Min + Walk 2 Min Run 4 Min + Walk 3 Min (2 times) Run 3 Min + Walk 2 Min |
Run 3 Min + Walk 2 Min Run 4 Min + Walk 3 Min (2 times) Run 3 Min + Walk 2 Min |
Run 3 Min + Walk 2 Min Run 5 Min + Walk 3 Min (2 times) Run 3 Min + Walk 2 Min |
| 5 | Run 5 Min + Walk 3 Min Run 6 Min + Walk 3 Min Run 5 Min |
Run 5 Min + Walk 3 Min Run 8 Min + Walk 5 Min Run 5 Min |
Run 8 Min Walk 5 Min Run 8 Min |
| 6 | Run 10 Min Walk 5 Min Run 10 Min |
Run 10 Min Walk 3 Min Run 10 Min |
Run 15 Min Walk 3 Min Run 5 Min |
| 7 | Run 20 Min | Run 20 Min | Run 25 Min |
| 8 | Run 28 Min | Run 30 Min | Run 35 Min |
| Take at least one rest day between each run day. Instead of running go for a long brisk walk (30-60 minutes), do strength training, or take a break from all exercise. |
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Speed is not the goal of the training program. The goal is to build your endurance by keeping you on your feet moving for at least 30 minutes continually. Often new runners are ashamed of having to take walking breaks when running, but combining running and walking has multiple benefits. Psychologically the more achievable goals lead to less frustration, which means new runners are more likely to stay motivated and continue with their training. Physiologically it gives the cardiovascular system and soft tissues a break and allows time for body temperature to lower to comfortable levels. It also decreases the chance of injury and improves recovery time.
Once you can run for 30 minutes continuously you can start working on increasing your speed and distance. You should do at least a few 5km distance races before attempting a half marathon. Three-time Scotiabank Marathon runner and JSS President, David Ikeda trains by slowly building his speed and endurance, “Usually I start a couple months in advance doing a series of shorter runs of 5km to increase my speed and longer runs of up to 20km to increase my endurance.” So start your training for the 5km race now and then in the July issue of the newsletter we will have tips from our full-time counselor and resident endurance running expert, Takanori Kuge on how to train for a half marathon. Check out the Scotiabank Marathon website for great links to learn-to-run programs in the GTA.
