Training for a specific event ............................................................
Thinking of training for a 5K or 10K race, half-marathon, century bike ride, or
triathlon? Ideally, you want to spend at least 16 weeks (about 4 months)
preparing for your event. Take the first six to ten weeks just getting used to
running, cycling, swimming, and so on, slowly building your weekly mileage
at 10 percent each week. Starting at about 9 to 11 weeks, begin using the
techniques listed in the “Four ways to boost your fitness” section earlier,
mixing them into your routine. For example, one week, you might do uphill
training one day; the next week, you might try a tempo workout on a Monday
and a fartlek on a Thursday. In between, you run, cycle, or swim at a more
moderate pace or take a day off, allowing your body time to recover before
your next workout. By 16 weeks, you should be ready for the big day.For more specific information about training for a running event, check out
Wiley Publishing’s Running For Dummies,by Florence Griffith-Joyner and Jon
Hanc, or Marathon Training For Dummies, by Tere Stouffer Drenth, which
includes information on racing at distances from 5K to marathons.Giving It a Rest .............................................................................................
For most people, exercising too much is about as big a problem as saving too
much money. However, some beginners — in their zeal to make up for 20 years
of neglecting their bodies — vow to exercise every day for the next 20 years.
This is not a good idea. If you’re trying to get fit, your workouts are only part
of the equation; rest is just as important.Aim for a balance between hard days and easy days. If you do an intense
interval day on Monday, do an easy workout Tuesday. If you do two tough days
in a row, your legs may feel like someone inserted lead pipes in them while
you were sleeping. Everyone should rest at least one day a week. (Just don’t
let that one day off slip into three years.) And when we say take a rest day, we
mean no exercise. Nada. Zippo. An easy day does not count as a rest day. In
addition to taking a day or two off each week, you may also want to take an
easy week every month or two. So if you usually jog 15 miles a week, cut back
to 7 just for the week. Drastic cutbacks can help remotivate you and give
your body the vacation it may need.There’s no magic formula to determine exactly how much rest is best for
your goals and fitness level. But here’s a good rule: If you’re doing everything
right, you should be able to wake up in the morning and say, “I know my
workout’s going to be really good,” rather than, “How the heck am I gonna
drag my butt to the gym?”124 Part III: Getting to the Heart of the Matter