Tagged with 'schedule'

#BigDamJourney WEEK 8

Welcome to Week 8 of our #BigDamJourney training! This is it! By the end of this week, you will have officially completed the (Virtual) Big Dam Run! You've come so far, and we're so proud of you!

In this last week, you'll be adding in a couple 3-mile runs so that you'll feel totally prepared going into your 5K! In between, make sure to stretch, hydrate, and get plenty of rest!

#BigDamJourney WEEK 7

Welcome to Week 7 of our #BigDamJourney training! There's only 2 weeks left before our VIRTUAL run! During this time, we encourage you all to try and opt for outdoor runs in the fresh air versus logging your miles on a gym treadmill!

In Week 7, we're bumping up our distance! We'll be alternating rest days and days where you'll run 2.75 miles! By the end of the week, you'll be just shy of our racing distance! 

And always remember--warm up, stretch, and wash your hands! 

#BigDamJourney WEEK 6

Big Dam Run journey week 6

Welcome to Week 6 of our #BigDamJourney training! We're down to the last few weeks before our VIRTUAL run! If you haven't started training yet, no worries—just jump right into this plan wherever you're at!

In Week 6, we're working with 4Ks! We'll be alternating rest days and days where you'll run 2.5 miles! By the end of the week, you'll be just 1K under our racing distance! 

Be sure to warm up before your runs, and always try to get a good stretch in after your run when your muscles are still loose.  

#BigDamJourney WEEK 5

#BigDamJourney WEEK 5

Welcome to Week 5 of our #BigDamJourney training! We are now over halfway through our schedule—unbelievable! If you haven't started training yet, it's not too late to hop into this plan, enhance your endurance, and come prepared and injury-free to the starting line! 

In Week 5, we're back to doing fractions! Just like before, we're building up the distance just a bit. The first "on" day, you'll begin with a 1/2 mile jog, then walk 1/4 mile, then finish with a 3/4 mile jog. On the next run day, you'll jog 1 mile, walk 1/4 mile, then finish with another 1 mile jog.

On Saturday this week, you'll get to take a 2.25 mile jog! Make sure to do a quick 5-minute walking warmup beforehand, and then pace yourself! Like the previous weeks, all the days in between run days are rest days! It's a brand new month, which means it's the perfect time to find a new class or sport or activity to join!

#BigDamJourney WEEK 3

#BigDamJourney WEEK 3

Welcome to Week 3 of our #BigDamJourney training schedule! We're now less than 6 weeks away from race day! If you haven't started training yet, it's not too late to hop into this plan, enhance your endurance, and come prepared and injury-free to the starting line! 

Just like the first couple of weeks, Week 3 alternates between Rest Days and Run Days. This week, we're intruducing something we call "fractions" on the run days, which is another variation of run-walk intervals. For the fractions this week, you will begin by running 1/4 mile, then walking 1/8 mile. Next, you will run 1/2 mile and walk 1/4 mile. After that, you will do another 1/4 mile run and 1/8 mile walk. Finish the workout with a 1/2 mile jog. Basically, the walk will be half the distance of each jog set. 

For at least one of your rest days this week, try finding a new activity or hobby to try. If you've always been curious about yoga, plan ahead and sign up for a class! Or if you've been meaning to catch up with a friend, suggest taking a walk together—you'll get in quality conversation and easy-impact activity too!

Keep up with our complete #BigDamJourney training plan here!

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