Join Chad Fritsche, Employee Well-Being Specialist at the Dan Abraham Healthy Living Center as he takes you through 10 weeks of training leading up to running a 5K event. Chad enjoys helping runners of all levels by coaching them through a safe training guide that helps them reach their goals. Whether you are brand new to running or want to get faster with your times he is happy to be your coach through this exciting journey.
How to register:
• Register to receive Weekly Training Emails here: http://bit.ly/MayoClinic5K
• Select the event you are training for, as this will determine the start date of your 10 week training program.
• Get prepared by walking 30 minutes at least 3 times this week.
Not participating in one of the races listed?
No problem! Just select an event based on your desired training start date. Currently you can select Heritage Classic RST to start July 16 or Heritage Classic FL or ARZ to start August 27.
Interested in more discussions like this? Go to the Well-Being @ Work Community group.
I am extremely honored to be able to work with each and every one of you who register for this fun 5k training program. My #1 goal is for you to receive a sense of accomplishment when you finish it whether that means you are now faster than before or that you are able to cross that finish line for the first time. Sign up and let's get started. Please send any questions along the way, I'm always happy to talk running.
I am excited to start your training in August in FL! I have been making sure to walk 30 minutes a day (at least three times a week). It will be great to have a coach! Do you have any advice? I used to run marathons. However, I stopped running due to a toe injury but am ready to get back into it after a taking a few years off. Any advice for someone who is getting back into running?
Congratulations on taking your first steps towards training for a 5k after recovering from your injury. A few things I would recommend would be:
1. Check with your local running store down there to see if they doing any free running analysis to make sure you have the right shoe for your running style.
2. Take it very slow, start with more of a walk/run method and take it slow at first.
3. Always follow the 10% rule: never increase your time running or your total mileage in a week by more than 10% vs. the previous week.
I hope these tips along the upcoming training guides coming your way help you to get back to running again, maybe even another marathon someday? Good luck to you.
Awesome advice! Thank you!
Thanks, Chad! Great info and getting excited for the Heritage Classic!
I have signed up for the training and can't wait for the tips to begin. Thanks, Chad for the time you are investing in us all!
I am a cancer patient. I was done with chemotherapy 6/22. I will have surgery July 30. I have not been able to maintain any kind of aerobic or weightlifting routine since Feb. and so I am starting at the very beginning.I need help understanding what I should start with as my baseline. My BMI is 26. Recently I tried your warm-up exercises and replace walk/run with walking 5 flights stairs. I was ok until evening when my ankles swelled up, not sure if swelling is related to exercise.
Thank you for your time. Marilyn
Thank you so much for sharing your story with me. I'm excited for you that you are giving this a real shot. As you are just starting out, take it very slow. You may have read the 10% rule today with the Week #2 posts and this can be used for any situation. Just starting out with walking a few house lengths and back and increasing from there 10% each week can be a place to start. Sometimes if we overdo just a little bit our body will tell us, again not sure if the swelling was due to the stairs or not. I am cheering you on every bit of the way and I hope this response was helpful. Good luck with your surgery next week.
Thank you very much, Treasure. I look forward to hearing how its going along the way. Good luck this week.