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  #1  
Old 11-05-2012, 02:13 PM
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froilanr froilanr is offline
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Thumbs up 5K Run Training

Share ko lang.

Sinusunod ko itong 5K Run 7 week training schedule na na google search ko.

Mukhang effective ito. Para di mabigla ang katawan ko. As a beginner and nag-kaka-edad narin ako.

Week 1

30 minutes (Run/Walk): Mon
30 minutes (Walk): Tues
30 minutes (Run/Walk): Wed
30 minutes (Walk); Thurs
Rest: Friday
4.8 K (Run/Walk); Saturday
Rest or walk: Sunday

For more info please visit this site -> http://www.mayoclinic.com/health/5k-run/SM00061

Thanks.

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Last edited by froilanr; 11-05-2012 at 02:15 PM. Reason: added info
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  #2  
Old 11-05-2012, 02:21 PM
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tadj0ck tadj0ck is offline
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Default Re: 5K Run Training

yes maganda yan sir. san ka tumatakbo usually?

dont forget warm ups too

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  #3  
Old 11-05-2012, 02:31 PM
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Default Re: 5K Run Training

slow and steady wins the race

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  #4  
Old 11-06-2012, 10:51 AM
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froilanr froilanr is offline
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Default Re: 5K Run Training

Dito lang ako tumatakbo sa amin. Kasi mukhang safe dito. Madalang lang ang cars na dumadaan. At meron mga guards. Sa isang subdivision ito. Presko pa at malinis ang hangin. Marami kasing mga grass at meron ding mga puno. Malawak talaga ang mai-ikutan. Pave roads pa. Malinis ang mga daan.

Marami rin ang mga nag-wa-walk and run dito. Kaya mapapa-excite ka lalo. I think. Sa training.


marcs,
Tama ka sir. Last year, nag-join ako ng 5K fun run. Steady lang ang takbo ko. At tinitignan ko kung kaya ko ang pace ko. Noong kaya, tinuloy tuloy ko lang. Yun hindi ako masyadong napagod. Meron din kasing technique ang pag-takbo ng medyo malayo. Like this.

Importante din ang posture at breathing. Techniques.

Buti talaga meron Internet. I re-review ko ang tamang techniques. Para maging successful ulit ang pag-join ko this Dec. 2012. Sa isang fun run ulit.

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  #5  
Old 11-17-2012, 10:36 AM
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froilanr froilanr is offline
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Default Re: 5K Run Training

Kanina sa program na sinusunod ko. Para sa 5k training. Nagawa kong tumakbo ng mga 6.8 kilometers. Dahan dahan lang. At natapos ko ito. Good thing kasama ko rin ang wife ko. Buti nakasama ko siya. Hopefully maka join kami sa December fun run.

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Old 11-17-2012, 01:17 PM
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Default Re: 5K Run Training

Ako naman. Sinundan ko rin ang 5K Run Training 7 week schedule as posted in google search. End result. Today. After 9 months of jogging 3X per week regularly. Kusang dumagdag na lang ng dumagdag ang mileage.

Nakaka akyat na ako 1600 feet up trails of Koolao Mountain. I am averaging jogging no less than 60 minutes and up to 90 minutes around the track also. Easy easy lang. Slow and Steady as Marcs advised. No need to compete and best my time. I just remind myself tumatakbo ako para maiwasan dapuan ng sakit ng matatanda at para lalo pang tumagal ang buhay ko.

What I failed to do however is to change the running shoes eversince I started the 5K Run Training 7 week schedule nine months ago. Sumakit tuloy ang right knee ko for using worn running shoe na pudpud na. I was forced to stop running for 10 days to allow the right painful knee to rest, recover, and heal.

Bumili ako ng bagong running shoes. Last week. Inumpisahan ko na naman ang Week 1 30 minutes (run/walk):Mon schedule. On the 3rd day however. Dahil sure na sure na ako na the right knee is not hurting anymore. Tinuloy ko na to jog for 60 minutes around the track wearing the new running shoes.

Ang sarap tumakbo na bago ang running shoes. Yes. Mahal nga. Pero. Iwas knee injury and pain naman.

  #7  
Old 11-18-2012, 09:38 AM
cianzepol cianzepol is offline
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Default Re: 5K Run Training

Pag baguhan pa lang sa 5k, slow and steady.

Pag sanay na, race it..hehe

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Old 12-01-2012, 10:02 AM
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Default Re: 5K Run Training

rocky, sir, salamat sa tip na binigay mo. Napaka-importante nga ng maayos ang running gear (shoes). Nakaka-inspired ang mga physical activitities mo. Hope maka-takbo pa tayo. Para sa health. Mapanatiling maayos ang kalusugan natin.

Kaninang 5:30 AM. Nag-benefit ako sa pag-training ko ng 5 weeks. Natapos ko ang fun run (5K). Di ako naglakad. Naka 35 minutes ako. At least finnisher parin.

At kasama ko ang wife ko. Nag-3K siya.

Praise God nagawa namin mag-join sa fun run na ito. Salamat din sa mga nag-organize nito.

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