Welcome to Week 2 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.
A quick review for those who may be joining us for the first time this week:
- Make sure you are healthy enough to begin walking and running. 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 your 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. The Apostle Paul of course uses running/racing analogies in his letters. In the Christian life, our ultimate goal is to become like Jesus. In our running life, our goal is to become a good runner. In running, unlike Christianity, we get to define “good” for ourselves. In the context of a 5K, for some “good” simply means crossing the finish line, no matter how long it takes. Others may have a time goal – 40, 35, 30, 25 minutes, etc. In our spiritual walk God alone, in His word, defines good. But the similarity is that in both cases we do not become the person, or runner, we desire to be overnight. In both cases it takes time and a combination of hard work and trust in God.
And the key to success in both cases is following the training plan. In life, the training plan is the Bible. The more we live by what the Bible teaches, the more we become like Jesus. It is God who makes us more like Jesus, but the more we cooperate by following His word, that better the process goes. Becoming a better runner is similar. It is actually God’s amazing design of the human body that causes us to get stronger and faster. And the more we stick to our training plan (no more, no less) the better the process of becoming a “good” runner goes.
That said, here is this week’s plan. Reach out if you have any questions. Train hard, train smart, and above all, HAVE FUN!
Blessings,
John
Running
Day 1 Walk for 3 minutes, jog for 2 minutes. Repeat 4 times, followed by 5 minutes of walking.
Day 2 Walk for 3 minutes, jog for 2 minutes. Repeat 4 times, followed by 5 minutes of walking.
Day 3 Walk for 3 minutes, jog for 2 minutes. Repeat 4 times, followed by 5 minutes of walking.
Day 4 (Optional) Walk for 3 minutes, jog for 2 minutes. Repeat 4 times, followed by 5 minutes of walking.
Walking
Day 1 Walk 20 minutes at an easy pace.
Day 2 Walk 20 minutes at an easy pace.
Day 3 Walk 20 minutes at an easy pace.
Day 4 (Optional) Walk 20 minutes at an easy pace.