the 5K program

Are you thinking – is this all there is?  Are you living in that vicious daily cycle of demanding schedule and trying to fill everyone’s needs?  Do you feel out of shape?  Not pleased with the way life is going?   Just had a baby?  Maybe you just don’t know how to get started.   Sofa2success can help you get that feel good energy back.  Taking that first step can transform you and restore your confidence and energy to tackle today’s challenges.  A healthy you is the best you!

About sofa2success

 sofa2success© is being developed into a complete series for women that will include the 5K training and other fitness programs, nutrition,  easy to prepare healthy recipes, nutrition tips, style and beauty  as well as a guide to balancing all the things that can make life very stressful.  We know many of you are caregivers to an older adult, child or a person with a disability – and we have plenty of expertise to help you out.  There is a lot more we will be keeping you informed and active with.  All in all – we call it a lifestyle guide that you can pick up and use as a reference anytime you need it.  Our website and Facebook and Twitter feeds will offer daily lifestyle tips , fun food news, shopping and events/happenings  that we think are cool. 

The women at runhers want to help you get started and back on track toward a more rewarding lifestyle.  We can help train you to run or walk in a 5K (3.1 mile) event.  It’s easy to get going – we provide a plan, the education and the motivation, you provide just a little energy and self-motivation to get started … and with each day your confidence and renewed spirit will grow!  And completing a 5K is a great accomplishment and can get you on your way to a healthier, better you.   The best you! 

You may be asking … why should I be thinking about taking up running or walking? 

• The simplicity of it!  It’s so simple to start!  All you need is some comfortable clothing you can move in and some decent athletic footwear, and your off and running!  You can run or walk any day and time you want.
• Everyone can Participate!  You don’t have to have a special athletic talent to do it.  You just lace up the sneakers and get moving at your own pace.  Want to get faster or go longer?  We can help you with all of that – safety tips, training schedules, group runs and all the support you need are all here in the runhers association.  You can run or walk for fitness, to socialize or even compete in races. 
• Anytime – anywhere – any duration.  You can be just about anywhere and get a run and/or walk in.  Your neighborhood, the many great parks in OKC metro area, Lake Hefner runs and you can even walk in the hot summer months.  Just keep moving.  Every little bit adds up!   Even short 10 – 15 minute walks or runs have proven to be VERY beneficial for your spirit and your health!
• Affordability!  No health club membership dues.   No contracts.  No fancy, space-hogging equipment.  All you really need is a decent pair of running shoes and some clothing appropriate for the weather conditions and you’re ready to run or walk!  Easy!
• Fun Events – Worthy Causes  The beauty of running and walking is that you can run in solitude one day, with your training/social group the next and then with anywhere from 300 to 40,000 other participants on any given weekend !!   Get started now!

 5K (3.1 miles) Training Program (Walk or Run)

Before Starting

Before starting a 5K training program, you should make sure you are healthy enough to undertake the training.  This 5K training should not be taken lightly.  Consult your medical professional to ensure you are ready for this important next step! 

Recommended Beginner 5K Training Program (Walk or Run)

 *  On the 20 or 30 minutes as well as the 2 – 3 miles – you can walk or run or both.  Some start running by running 2 -3 minutes and walking 2 – 3.  Then you can increase the run by small increments each week as you feel more comfortable.  Or continue walking it!. 

XT is cross training which can include biking, core workouts, upper body workouts, yoga, pilates, stretching, etc.

Easy Runs

This means running totally comfortable and controlled.  When running alone or with your runhers training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every mile that you run.

Race Day Rules

Run slower than you feel like you should be running over the first few miles. Look around; chat a bit with those around you. And walk if you need to through the aid stations, drink fluids, take a little break, then slowly resume your running.

Enjoy and welcome to the runhers world of possibilities.  Imagine a better life, your way! 

runhers is, for life!