Welcome to Week 1 of the 2023 Flapjack 5K Training Class! In this weekly online class, you will learn everything you need to know to run or walk the AAA Pregnancy Resource Center Flapjack 5K on Saturday June 10th.
First, a brief introduction. My name is John and I will be posting the training plan each week. I’ve been running for 16 years and have completed 3 marathons, 17 half-marathons, as well as 40+ 5Ks, 10Ks and other distances. I also am an assistant track coach at a Catholic elementary school. I love the sport of running, and always enjoy helping people of all ages get started.
A few practical considerations before we begin:
- Make sure you are healthy enough to begin running and/or walking. If you are recovering from a recent injury or have any health concerns, or for any reason are unsure about your physical fitness, please consult your health care professional before beginning.
- A new(er) pair of running shoes is highly recommended. Shoes are the primary equipment you need. A good pair can help prevent injury. There are many excellent running stores in Southeastern Michigan that will help you select the shoes that are best for you feet and your walking/running plans. A few I like are Gazelle Sports and Running Fit/Fleet Feet, both with multiple locations, and Running Lab in Brighton.
- I assume if you are planning to do Flapjack Fundamentals you are either new to running/walking or getting back into it after some time off. In either case, let’s just have fun, stay healthy, and not worry about speed!
Each week I will post a training plan. You can choose to run (or walk) 3 or 4 times a week. Many people start with 3 workouts, then move up to 4 after they begin to develop strength, endurance, and confidence. It’s entirely up to you! It is best to take a rest day between workouts. If you do 4 workouts per week you will need to do to days in a row, but do not run more than 2 days in a row without a day to rest. Don’t worry if you have to miss an occasional workout. If you ever have questions or concerns please reach out to me using the contact page on this site.
In my years in the sport I have discovered parallels between running and following Jesus. I will be sharing insights about this from time to time. This week I will simply share this passage from the book of Hebrews:
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.” –Hebrews 12:1-3
Here is this week’s plan. Enjoy!
Day 1 Walk for 4 minutes, jog for 1 minute. Repeat 4 times, followed by 4 minutes of walking.
Day 2 Walk for 4 minutes, jog for 1 minute. Repeat 4 times, followed by 4 minutes of walking.
Day 3 Walk for 4 minutes, jog for 1 minute. Repeat 4 times, followed by 4 minutes of walking.
Day 4 (Optional) Walk for 4 minutes, jog for 1 minute. Repeat 4 times, followed by 4 minutes of walking.
Day 1 Walk 15 minutes at an easy pace.
Day 2 Walk 15 minutes at an easy pace.
Day 3 Walk 15 minutes at an easy pace.
Day 4 (Optional) Walk 15 minutes at an easy pace.