Katie and I are now moving to our Week 6 workouts. We plan to run approximately 4 times this week because we only have 18 days left until the 5 km race. We ran approximately 2.2- 2.5 miles (or 3.5-4 km) during each workout last week and we plan to continue running a similar distance and duration on this week’s runs. Additionally, we plan to eliminate walking during our runs this week. The week 6 workouts are outlined below:

Workout 1 – 27 minutes	Workout 2- 30 minutes	Workout 3- 30 minutes	Workout 4 -30 minutes
Brisk five-minute warm up walk, then jog 22 minutes with no walking.	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

What Should I do before my Run?

I thought an important running tip this week would be how to begin your run. Should I stretch? What do I do before my run? Before you run, you do not necessarily need to stretch. The beginning of your run should be spent warming up, while the closing minutes should be spent cooling down. Roberts (2013) mentions that newer data does not support stretching before your run. Instead, it is suggested that  you spend this time warming up or strength training to help reduce injury. This is why I have outlined the 5 minute brisk warm up walk before all the workouts.

References:

Burfoot, A. (n.d.). The 8-week beginner’s program. Retrieved from http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single

Clark, J. (n.d.). The couch-to-5km running plan. Retrieved fromhttp://www.coolrunning.com/engine/2/2_3/181.shtml

Roberts, W. (2013). Should I stretch before my runs?. Retrieved from http://www.runnersworld.com/stretching/should-i-stretch-my-runs

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