It’s only 1.5 weeks to Lynne’s Legacy Run 2013… I hope you’ve been training! You’re in the final stretch and it’s time to tune up for race day. Here are some pointers as you gear up for race day:

- Try running on grass – Lynne’s Legacy Run is unique in that it is all done on grass. Practice running on a trail or grass to prepare yourself for this surface. While you may find your time is a bit slower, you will find this surface is much easier on your joints, and targets your muscles for the workout instead. Lynne’s Legacy likely won’t produce a PR, but it will definitely add variety to your 5K repertoire. Enjoy the change!

- Get in one more speed workout – Add another speed workout to your preparation for race day. Pushing your body and running your fastest at the track will help you prepare to push yourself on race day. Know your limits, test what your body is capable of, and then tap into it on race day! I recommend doing a Fartlek workout in your neighbourhood, or hitting the track for some intervals (try running each split a few seconds faster than your goal for race day). Not sure what to do, try this: 100m sprint followed by 100m walk/jog; 200m sprint followed by 200m walk/jog; 400m sprint followed by 400m walk/jog; 800m sprint followed by 800m walk/jog; 400m sprint followed by 400m walk/jog; 100m sprint followed by 100m walk/jog. You will officially be sprinting 2K, and find that this workout really pushes you to your potential for race day!

- Stretch it out in the final stretch - Be sure to take care of yourself in the final week before a race. The last thing you need is an injury to keep you from participating come race day. Even if you don’t normally partake in warm-ups and stretches, be sure to warm up before fitness and sports this week, and be sure to stretch well after. Don’t be afraid to take a day or two of rest and do a stretching or restorative activity, like yoga, to make sure you’re at your best for race day!

Stay fit and see you on race day!
Heather (Co-Race Director & Fellow Runner)

Today marks 5 weeks to Lynne’s Legacy Run 2013! If you’ve been procrastinating, or, never run before – it’s time to get training!

I always tell people that anyone can run a 5K. And, for some reason, it seems that everyone except for seasoned runners always scoff at this remark. It is not just wishful thinking, or my selfish way of trying to lure you into Lynne’s Legacy Run. Truly, if you are a fairly healthy individual, you can run a 5K, even with only 5 weeks left to train. Here are some tips and training plans for all those of you who can and will run the 5K at Lynne’s Legacy Run 2013!

First, GET MOTIVATED!

1.) Register for the race. If you’re anything like me, you won’t want to waste your money, which will be the first incentive to get training.
2.) Tell people that you’re going to run a 5K race. Nothing beats the accountability of friends asking you how your training is going, or checking up on your progress. The more people you tell you are going to race, the more likely you are to actually complete the race. Let’s face it, sometimes our own sense of pride can give us a good kick in the butt and get us motivated to run.
3.) Get a running buddy. Find a friend to train for the race with. Even if you only meet up for one run per week, and then the race, this will also increase the accountability factor. Follow the same training plan (see below) and meet up on race day to run together. For all of you social butterflies, this will be your saving grace in staying true to your running plan.
4. Name the reward. People respond to incentives – it’s an economic principle. And, we, as runners, are the same. Get motivated by setting a reward that you will give yourself should you complete the race. It can be something small, like rewarding yourself with that favourite chocolate bar you’ve been avoiding, or something bigger, like a new pair of shoes, dinner out, or even the entrance fee to your next race (I know, I’m getting ahead of myself). Whatever it is, name the reward, and put the object of affection in view, on your fridge, or computer screen, so that you stay motivated.

Next, GET TRAINING!

Click on the link that applies to you, beginner, or already running, for the 5 week 5K training plan for you!

5 Week Training Plan For Beginners!

5 Week Training Plan For People Who Are Already Jogging/Running!

SEE YOU AT LYNNE’S LEGACY RUN!

#1 – BEGINNERS WITH A LATE START

Have you been procrastinating? If you still haven’t hit the 5k distance, try this final 3 week beginner
training plan (starting Monday, April 30; culminating Monday, May 21, 2012).

*Take walking breaks if necessary.

#2 – I’M ALREADY RUNNING 5K

Have you been running? Keep it up! Try to sharpen yourself for race day by:

1) Adding track speed workouts to your final three weeks of training – Try a few speed workouts on the track before the big race day – Monday, May 21, 2012. 400 m repeats are a great track workout for 5K training. In between each repeat, walk 200 m (half a lap) to rest. Try to push your pace and time yourself! If you’re aiming for a 25 minute 5K, you should be running your repeat laps in under 2 minutes.

2) Adding a few longer runs into your final three weeks of training – Increase your endurance leading up to race day, so that your body can really kick it at the 5K distance. Try this: Saturday, April 28 – 6K run, , May 5 – 7K run, Saturday, May 12 – 7K run, Saturday, May 19 – 6K Run. Monday, May 21 will be a breeze if your body is already prepped to go the extra distance!

START YOUR ENGINES – Lynne’s Legacy Run is 8 Weeks Away!

If you have never run a 5K before, it is time to start training. Make your goal to run the entire 5K without stopping. Follow the training schedule below and make Lynne’s Legacy Run 2012 (Monday, May 21st) your race day!
5K Training Schedule for Beginners

* Measurements in miles (4 laps of the track)

* CT = cross-training (biking, swimming, elliptical trainer at the gym, etc.)

* If weekends are not your best days for training, adjust the schedule accordingly!

Download the training program and put it on your fridge!

It’s time to start training for Lynne’s Legacy Run/Walk 2012. If you have never run 5 kms before or if you are trying to adopt a healthy active lifestyle, 10 Weeks to Total Fitness is the training program for you.

Learn about and participate in proper training techniques and the safest and most effective ways to improve your performance

When: Every Tuesday evening, beginning March 6th, 2012 (ending May 15th, 2012)
*No class March 13 due to March Break
Time: 6:45 pm – 8:15 pm (45-60 min. workout with lots of exercise & nutrition tips)
Where: LaSalle Park (Burlington) & Hidden Valley Park (Burlington)
Cost: Adults – $60 for 10-week program; Youth (17 + under) – $30 for 10-week program

Program outline:
- Warm-up / dozens of practical ideas
- Weekly home exercise schedule – core strengthening, resistance & aerobic training
- Total training program – suitable for all ages & abilities (walking, walk/jogging, running)
- Group warm-down

All seminars and workouts will be led by Dr. Colin L. Wellum

The training program will culminate in a 5K race, Lynne’s Legacy Run, on May 21, 2012. All participants will be led in a proper warm-up and warm-down before the Lynne’s Legacy 5km race, May 21st, 2012. This race will be held at Churchill Park, Hamilton. Register for Lynne’s Legacy Run by clicking the REGISTER tab at the top of the website.

To register for 10 Weeks to Total Fitness, call the clinic (905) 634-9535 or email: wellumchiropractic@cogeco.net