Tackle that resolution by running a 5K

December 29, 2017

Most want-to-be runners make the same mistake youth runners make when it comes to getting started – they go too fast too early. The following is a program that my friend Bob Porter and I designed in 1992 that has been very successful for many locals who made the transition from walkers to runners.

This program is designed to take the walker or non-jogger to a slow, continuous 30-minute jog (equal to a 5K) in just 10 weeks. Call it a trot, call it a jog, even a run, but the bottom line is that you are able to complete the 3.1-mile distance without stopping. The program is designed in minutes, not miles, which most runners seem to enjoy better. The program has you working out four days per week with plenty of rest in between sessions. 

Before you begin, get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For each week of the program, try to keep your four workout days consistent such as Monday, Wednesday, Friday, Saturday, or Tuesday, Thursday, Saturday, Sunday.

Following your pre-conditioning walking week, now you are ready for the first week of the program. Good luck, and 10 weeks from now, you’ll be on the starting line at a local Seashore Striders March event. See you there!

Week 1 - Walk 4 minutes and jog 2 minutes. Repeat 5x           

Week 2 - Walk 3 minutes and jog 3 minutes. Repeat 5x

Week 3 - Walk 3 minutes and jog 5 minutes. Repeat 4x

Week 4 - Walk 3 minutes and jog 7 minutes. Repeat 3x

Week 5 - Walk 2 minutes and jog 8 minutes. Repeat 3x

Week 6 - Walk 2 minutes and jog 12 minutes. Repeat 2x

Week 7 - Walk 1 minute and jog 16 minutes. Repeat 2x

Week 8 - Walk 2 minutes and jog 18 minutes. Repeat 2x

*Week 9 - Walk 1 minute and jog 20 minutes. Repeat 2x

Week 10 - Jog 30 minutes. Congratulations! You are no longer a walker. 

*Note:  After completion of Week 9, if you feel tired and not ready for your last week, repeat Week 9 of the training and move on when comfortable.

Ten Golden Rules

1. Begin at the doctor’s office with a complete check-up before you start.

2. Get proper equipment, most importantly a new pair of correct running shoes.

3. Keep a log that will track your progress and condition, and direct your future.

4. Never push too early. Going too fast is the most common mistake.

5. Know and listen to your body with common sense.

6. Four feet are better than two. Train with a partner or group of runners.

7. Develop your training routine with time and locations that are best for you.

8. Eliminate aches and pains with proper warm-up/cool-down stretching.

9. Avoid a quick injury with three basic rules: Avoid worn shoes, uneven surfaces and training too far, too fast, too soon.

10. Set no limitation for yourself and don’t underestimate your potential ability. 

Just about 10 weeks from the new year is the Shamrock Shuffle 5K, scheduled for Sunday, March 18, on an easy out-and-back course from the Tanger Outlets on the Junction and Breakwater Trail. 

Race into the New Year 5K

The annual Race into the New Year 5K will be the final event of 2017 locally at the beach, as it will kick off from the Rehoboth Boardwalk at noon, Sunday, Dec. 31. There will be a kiddie dash just before the race. Go to to get registered and bring your horns and New Year’s hat! Happy New Year to my running and racing friends. 

Farewell to 2017

As we close out 2017 and look forward to 2018, I close with my 1,280th column in the Cape Gazette. I will celebrate No. 1,300 on May 18, 2018!

I thought I would end the year leaving some New Year wishes to some of my closest friends and area runners: 

To my coach, boss, mentor and friend Fredman, another 52 weeks of double columns for the Cape Gazette, thousands of photos to edit for the running and racing scene, and great memories of son Tom…

To 82-year-old runner Dr. Lee Masser, another year of races, more running fun and a new pair of orange shorts… 

To Strider Richard Tikiob, another year of yapping from the back of the pack, more photos and more racing fun…

To Derek Shockro, I leave another year of early morning race setup, another motivated young Striders cross country team, a tough Golden Knights track & field team and a Vermont snowstorm perfect for your ski trip… 

To longtime Sussex Tech coach Lou Nicoletti, I leave a healthy year, good news and no trips to the Beebe ER… 

To elite runner Enos Benbow, I leave more miles to drive in your 18-wheel purple truck, many more miles to run on your well-rested legs, and a race or two… 

To local runner Martin Rodriguez, I leave a sub-three Boston Marathon and a smile in a photo…

To conference champion Austin MacElrevey, I leave a few post-collegiate races to win and a few productive job interviews…

To former Gov. Jack Markell, another ride across the country or even a state ride for a charity of your choice… 

To Cape thrower Ce’yra Middleton, a conference and state title in the shot put and a 40-foot toss…  

To Strider Dave Mushrush, another completed half-marathon and an extra-small Striders uniform for your young running daughter…

To my marathon partner Mary Beth Evans, another successful Seashore Marathon with 3,000 entries, more masters 5K titles and more smiles…

To runner Luanne Goldfarb, I leave another ultra finish and a few more blisters… 

To my coaching buddy and friend Gilbert Maull, I leave another New England victory, another young hurdler to develop, and a GPS chip to find your wallet and keys… 

To my Cape Gazette readers, I leave a year full of healthy, injury-free miles and another 52 columns of running and racing… 

Happy New Year!