Lace up those running shoes! My hubby’s company, Defense Point Security (shameless plug), likes to promote health and wellness to all of their employees so they registered a team for the Dulles 5K/10K on the Runway. This means that the family will be running a 5K in the next few weeks. I’m not a fan of running unless someone is chasing me but this is a good way to get others involved in their fitness, so whatever.
I will say though, the coolest part about this race is that we get to run on a tarmac! This means it will be super flat and relatively fast. I say relatively because I’ll be pushing the chunker in his jogger. That’s my excuse to run a 10 min mile and not feel guilty about it. I’m pushing life. Don’t judge me. But it’s not every day you get to run past planes on an actual landing strip. Kind of awesome.
So how do you prep a 9 year old for a 5K? It shouldn’t be too difficult given that she’s already pretty active. After doing a little bit of research, it seems like the most recommended training for kids is the Couch to 5K program. We’re starting this week and while the program calls for 2 months of training, we’re doing a truncated version. I may or may not have forgotten about this race until this past weekend.
Dulles 5K Training Program
We’re going to start with 3 days this week, with today being the first day.
Day 1: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes on a route that ends at Starbucks. #winning
Day 2: Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Day 3: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Depending on how she does (or how I do), we may throw in another training day. I’m not sure who I am more worried about, me or her! I used to run a lot, prior to crossfit, but that was 2 kids and 30lbs of muscle ago. “Regularly learn and play new sports,” right? Here goes nothing.