This is a heads up to start preparing for the annual 5k run, walk, and now bike ride all while being remote from each other. We have held a Autodesk University based run for the past 6 years and made many new friends and had fun, but this year AU is online, lets keep going and stay connected until we can again safely meet in person again.
AU 2020 5k: Walk, Run or Cycle
More details will be coming from the fine folks on the Autodesk University team on this global event for all of us to get in shape and share stories in words, photos and videos of our own locations. I hope to see people share some amazing global landscapes and neighborhoods where they are attending Autodesk University from this year. The specifics of how we will track our 5k or whatever distance you ride or run will be communicated very soon, but start preparing your endurance and thinking where in your area you may do this. I'm thinking I may run and/or ride my bike in an Oregon lush green forest or perhaps a run through the forested Portland city parks and then end up at my beloved Autodesk Portland office.
Here is the training program I shared last year that may assist you. Always remember this is not really a race and to do this within your own abilities.
Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times.
So easy, and I will be doing this too.
You can do this, yes you can!
A Beginner’s Guide to Running: How to NOT Run like An Idiot!
5K Training Schedule
”This six-week 5K training program is designed for beginner run/walkers who want to build up to running a 5K (3.1 miles) road race. This training schedule (see below) is a run/walk to a continuous running program. Each week, you'll make small increases in your running distance while making slight decreases in your walking intervals. At the end of six weeks, you'll be ready to run the 5K distance without walking break. (Although if you want to take walking breaks during the race, that’s fine, too.)
Although this schedule is for beginners, it's best not to use it if you've been inactive for the past three months or more. Ideally, to start this training program, you're able to run non-stop for 5 minutes. If you're a total beginner, build your fitness with a four-week program to run 1 mile before taking on the 5K distance. If this schedule seems too easy, try a 6-week intermediate 5K training schedule.
You don't have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be cycling, yoga, swimming, or any other activity (other than running) that you enjoy. Strength-training two to three times a week is also very beneficial for runners, as well as being recommended for health in general.
If you find that this training program is moving too quickly (and you don't have a race deadline), you can stay on a week and repeat the workouts before moving on to the next week.”
Week 1
Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times.
Day 4: Rest.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.
Week 2
Day 1: Run 7 minutes, walk 1minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 8 minutes, walk 1 minute. Repeat 3 times.
Day 4: Rest.
Day 5: Run 9 minutes mile, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.
Week 3
Day 1: Run 10 minutes, walk 1 minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 12 minutes, walk 1 minute. Repeat 2 times.
Day 4: Rest.
Day 5: Run 13 minutes, walk 1 minute. Repeat 2 times.
Day 6: Rest or cross-train.
Day 7: Rest.
Week 4
Day 1: Run 15 minutes, walk 1minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 17 minutes, walk 1 minute, run 7 minutes
Day 4: Rest.
Day 5: Run 19 minutes, walk 1 minute, run 7 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.
Week 5
Day 1: Run 20 minutes, walk 1 minute, run 6 minutes.
Day 2: Cross-train.
Day 3: Run 24 minutes.
Day 4: Rest.
Day 5: Run 26 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.
Week 6
Day 1: Run 28 minutes.
Day 2: Rest or cross-train.
Day 3: Run 30 minutes.
Day 4: Rest.
Day 5: Run 20 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.
This will be easy and fun and keep us connected as a community regardless of what 2020 has thrown at all of us.
Use hashtag #AU5K #AU2020
Stay well,
Shaan
