Running the Izzo Legacy? Here are some guidelines

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One of the biggest running events of the year is just one month away.  The Izzo Legacy 5K Run/Walk is set for Saturday, April 13 on the campus of Michigan State University.  You can still register to run the 5K route or walk one mile.  There are other events for the family during a full day of fun and Spartan spirit, including a victory lap around the field inside Spartan Stadium.

You might be thinking it’s too late to get ready for race day.  But with some preparation you can be ready to participate in the 5K.  It’s always important to remember that you should check with your medical care professional before starting any exercise program.  If you have more questions about running techniques or training, the experts at Playmakers are ready to help you get ready to run. 

Here is a week-by-week training schedule that has been medically reviewed by a physician.  It’s designed to get a runner to the point where they can run 3.1 miles.  It is best if you have been active for the past month or can comfortably run a half-mile.

Week-by-Week Plan

Week 1

    Day 1: Run 10 minutes, walk 1 minute, repeat 2 times
    Day 2: Rest or cross-train
    Day 3: Run 12 minutes, walk 1 minute, repeat 2 times
    Day 4: Rest
    Day 5: Run 13 minutes, walk 1 minute, repeat 2 times
    Day 6: Rest or cross-train
    Day 7: Rest

Week 2

    Day 1: Run 15 minutes, walk 1 minute, repeat 2 times
    Day 2: Rest or cross-train
    Day 3: Run 17 minutes, walk 1 minute, run 7 min
    Day 4: Rest
    Day 5: Run 19 minutes, walk 1 minute, run 7 min
    Day 6: Rest or cross-train
    Day 7: Rest

Week 3

    Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
    Day 2: Rest or cross-train
    Day 3: Run 24 minutes
    Day 4: Rest
    Day 5: Run 26 minutes
    Day 6: Rest or cross-train
    Day 7: Rest

Week 4

    Day 1: Run 28 minutes
    Day 2: Rest or cross-train
    Day 3: Run 30 minutes
    Day 4: Rest
    Day 5: Run 20 minutes
    Day 6: Rest
    Day 7: Race! Run 3.1 miles

Race Day Tips

As you prepare for your 5K, here are some tips to make sure you’re race-ready.

    Don’t stuff yourself. You don’t have to carbohydrate load for a 5K race. Overeating may lead to gastrointestinal distress or other issues. Just eat normal-size portions of a regular, healthy dinner the night before. Try to stick to foods that you’ve eaten—nothing new.
    Follow your routine. The golden rule of racing is: Nothing new on race day. Make sure that you’re wearing clothes and gear that you’ve already tested during training runs. You don’t want to be surprised by uncomfortable clothes or painful chafing issues on race day. If you’ve never raced before, learn how to put your race bib on before the race.
    Do a little warmup. In a shorter race like a 5K, it’s a good idea to do a warmup, so you slowly raise your heart rate and get your muscles warmed up. About 15 minutes before the race start, do a slow jog for about five minutes or do some warmup exercises, then walk briskly to the starting line.

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