Have you gone out for your run yet?
The #K55K training has begun, and trainer Kyle Davis from Adaptive Fitness shares week one's training plan and what people need to know.
Davis says even if you haven't started yet, there's still plenty of time. Training is only three days a week for running – run for three minutes, walk for one minute and then repeat that six times.
"It's just getting you out there and getting more comfortable with the duration of the run," said Davis. "Take a day off or cross train, and then switch it up and do six minutes run, walk two minutes, repeat that three times."
When it comes to stretching, Davis says there's been conflicting studies whether stretching helps or doesn't help.
"As a trainer I tend to recommend people start off easy in their first half-mile or mile of any given run. Be a little slower paced, let the muscles get into it," said Davis. "I tend to stretch afterwards – stretch or foam roll. I'll do that myofascial release, helping to make connective tissue get rid of sugar points and keep running smoothly."
Week 1 starting July 13
Day 1: Run 3 minutes moderate, walk 1 min. – repeat 6 times (24 minutes total)
Day 2: Rest or cross-train
Day 3: Run 6 minutes, walk 2 min. – repeat 3 times (24 minutes total)
Day 4: Rest
Day 5: Run 20 minutes of hill repeats or stair repeats
Day 6: Rest or cross-train
Day 7: Rest
Davis writes more in-depth about #K55K cross training and self-care on his blog and on his #K55K week one training guide.
You can also view the full #K55K training schedule here.