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ALEX71A1's Photo ALEX71A1 SparkPoints: (6,629)
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10/11/12 3:38 P

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I have to say Im not keeping with the plan as well because right now, being at a bookfair, Im walking 10+ kilometres a day:-) And next week it will be shorter walks again following the plan. Just dont stop and wait for the "right" week to come, keep walking!

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,270
10/4/12 8:35 P

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If you are up to it, then I say go for it! You can include things like stairs, wall push-ups, hand weights and ankle weights. Be creative and make it fun.

Janet

Edited by: RELLIMTENAJ at: 10/11/2012 (21:12)
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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GRUEINTHEDARK's Photo GRUEINTHEDARK Posts: 8
10/4/12 2:13 P

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Unfortunately cycling isnt an option during my lunch hour especially in our downtown. I had another thought to vary my walk up a bit. What if I was to wear a backpack with some weight in it say 5 lbs to start and switch the days I use the backpack?
Perhaps increasing the weight by a pound or two each week? The maximum weight I would carry would no more than 10% of my body weight.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,270
10/3/12 11:21 P

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I would suggest cycling between 2.5 up to 3.5, maybe even upping it to 4 miles after a while. It sounds like you are ready for the challenge of more distance. Do the shorter distance after doing the longest one of your week.

When I train for endurance distances like a half marathon, a week might go like this... Monday 3 miles, Tuesday cross-train, Wednesday 4 miles, Thursday 3 miles, Friday rest or easy cross-train, Saturday 5 miles, Sunday rest. So you can see how I cycle through shorter, medium and longer distances. As I increase in mileage, about every other week or so, instead of adding distance, I actually drop back and then bump it back up.

You can always do repeats of week 4 & week 5 of the training program if that would be easier.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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GRUEINTHEDARK's Photo GRUEINTHEDARK Posts: 8
10/3/12 8:45 P

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So I should go back to the same 2.7 miles I've been walking for the past 3 weeks? (Instead of adding .4 miles to make it a 5K.)



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GRUEINTHEDARK's Photo GRUEINTHEDARK Posts: 8
10/3/12 8:08 P

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So I should go back to the same 2.7 miles I've been walking for the past 3 weeks? (Instead of adding .4 miles to make it a 5K.)



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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,270
10/3/12 5:22 P

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GRUEINTHEDARK ~ instead of doing only the 5K distance you'll want to cycle through shorter distances with the 5K and maybe even add a little distance every other week. 10% of your weekly total is a good distance to add. You want to do shorter distances to allow your body to recover, and increasing distance very gradually allows your 5Ks to be easier. Also take this time to increase your speed and endurance by doing intervals and fartleks.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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SNOWYOGA's Photo SNOWYOGA SparkPoints: (52,392)
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10/3/12 5:16 P

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I am doing acording to the training, I did the summer SP 5K, but I am still doing it this way. I like the exercising patterens. I guess you can see what everyone else says

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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GRUEINTHEDARK's Photo GRUEINTHEDARK Posts: 8
10/3/12 1:53 P

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OK, I'm new to the forum and I think I understand what to do but let me see if I understand this correctly.

I've been walking 2.7 miles 4 to 5 days a week, before I found this forum, for the past few weeks now. I done my first 5K today (44 min) and I should keep going at 5K for the next few weeks trying to increase my pace. (I walk during lunch and it is mostly flat.)

Is this correct?

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SNOWYOGA's Photo SNOWYOGA SparkPoints: (52,392)
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8/13/12 3:10 P

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Hi RELLIMTENAJ, glad that you came by, I wasn't sure of the answer. I did the SP 5K (walk/run) I did the walk, but she sounded more advanced so i'm glad that you had an answer. I saw on your page about the 5K I did my first 58min. I was so happy, but I saw your time too congrads! And thanks again emoticon emoticon emoticon

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,270
8/13/12 2:44 P

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@ WOMANATWORK1 ~ WALKINGGRANDMA is on point. You don't need to backup, but instead use the time/distance listed on the first weeks to work on form, do hills or intervals to increase your cardio capacity and speed. If you are tired after the amount of time/distance planned for the day then be done, if not then slow down and/or go to flat land to complete your desired workout.

Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


 Pounds lost: 17.0 
 
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SNOWYOGA's Photo SNOWYOGA SparkPoints: (52,392)
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8/13/12 1:45 P

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Wow does sound like your moving up fast. But i'm not really sure on skipping weeks? I think the amount of time that is on the program is so you can work your way up slowly not to hurt yourself and get used to the walking, or running (5K) But i'm sure that some people are already paced this, so i'm not really sure. I guess you could ask? Good luck on your challenge and enjoy your walk. Hope to see you around emoticon emoticon emoticon
emoticon

Sincerly,
-SnowYoga~ Moya
Southwest MO. Central time zone
Loving snow &
looking for Balance!


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WALKINGGRANDMA's Photo WALKINGGRANDMA Posts: 18,170
8/13/12 10:36 A

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You could walk the 15 and focus on technique then finish the walk. Or you could do the weeks that have the 35 minute walks and move on from there. I would probably practice "sprints" which are faster paced walking steps for 30-60 seconds during the 15 minutes, keeping the arms bent at the elbow, using good form, and good heel/toe technique. It helps you get faster to spend some time working on form and positioning.

Call me WG
A journey of a thousand miles begins with a single step.

Be yourself. Everyone else is already taken.
Oscar Wilde

You will never "find" time for anything. If you want time, you must make it.
Charles Bruxton


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WOMANATWORK1's Photo WOMANATWORK1 SparkPoints: (24,180)
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8/13/12 6:59 A

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I've been walking with Spark (no program, just Forrest Gumpin it -- walk until I get far enough, then stop!) ... Should I start all over with the 5K? It doesn't seem like enough cardio to stop walking after 15 minutes when I can already walk for 35... What to do? emoticon

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