Student Tribune
Wellness Wednesday week 1: Getting started with a Couch to 5K program
Welcome to week 1 of MCC’s Couch to 5K Wellness Program! Even if you
haven’t yet chosen to officially sign up and join us, we’d still
love to share the program information with you in case you’d like to
follow along on your own.
This program is set up with the goal to prepare you to complete the MCC 5k
on October 2nd, 2021. You can adjust the suggested attached workouts that
we’ve created based on your own experience, schedule, and desire to
train.
As a general rule, you should plan to ease into a 5K training plan
gradually. Everybody starts somewhere, and we know you can get there if you put
your mind to it! It is easy to get impatient, and you may feel tempted to skip
ahead in the program, but hold yourself back. Don’t try to do more
even if you feel you can. If on the other hand you find the program too
strenuous, just stretch it out and make adaptations. Don’t feel
pressured to continue faster than you’re able to. Repeat weeks if
needed and move ahead only when you feel you’re ready.
The training plans are designed to get you moving about 5 days each week.
Workouts should take between 30 and 60 minutes, on average, throughout the
length of the 9-week program. 30 minutes happens to be the same amount of
moderate exercise recommended by numerous studies for optimum fitness.
Our hope is that this program will get you fit, but more importantly feeling
good!
Be sure to honor how the workouts are spaced out throughout the week in
order to give yourself a chance to rest and recover between efforts, and
don’t worry about how fast you’re going. Moving faster can
wait until your bones are stronger and your body is more accustomed to this
type of exercise. For now, focus on gradually increasing the time or
distance you’re able to cover each week.
If you decide to join us, additional Couch to 5K Wellness Program benefits
provided include:
- Involvement in a supportive group with a focus on wellness
- Our hope is that you will make meaningful connections with others
through the shared experience of weekly exercise, and that this will help you
all hold each other accountable to your goals.
- Weekly Wednesday in-person training sessions and a Rochester
Running Company store coupon
- Wellness tips and educational information
- Please look out for weekly Wellness Wednesday Tribune articles. We
look forward to highlighting various topics such as building motivation,
healthy eating, body positivity, creating positive affirmations for personal
growth, self-care, and promoting positive mental health and wellness through
exercise.
- Access to healthy eating information and demonstrations
- Stay tuned for more information on this!
- Select prizes for participants with support from the MCC Wellness
Council including a Fitbit for one lucky participant
- Exclusive 5K Walk/Run for Scholarships team to join for the October
event, should you choose to sign up (and we hope that you will!)
Remember that this program is free and available to all faculty, staff, and
students. Please email Kathy Gilman at kgilman005@monroecc.edu if you are
interested in joining the program. We look forward to connecting with you more
soon!
Virtual Couch to 5K Wellness Program Kickoff
Session:
Drop in to meet your fellow teammates and get pumped up for next
week’s first in-person training session!
When: TONIGHT, Wednesday, August 4th, from 6-6:30pm
Zoom Information: https://monroecommunity.zoom.us/j/85476858932?pwd=SkxSZGM2TFJiYU1YbFhi
K3hnTEZXdz09
Meeting ID: 854 7685 8932
Passcode: 190680
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Yours in community and health,
The Couch to 5K Wellness Program Planning Team
Attached Files:
MCC Couch to 5K Jog_Run Training Plan.pdf
MCC Couch to 5K Walk Training Plan.pdf
Wellness Wednesday Week 1 Getting Started with your walkingrunning program. .pdf
Kennell, Morgan
Counseling Center & Disability Services
08/04/2021