{"id":21743,"date":"2023-08-29T07:00:03","date_gmt":"2023-08-29T07:00:03","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=21743"},"modified":"2024-03-06T20:46:28","modified_gmt":"2024-03-06T20:46:28","slug":"bridge-to-brunch-5k-fall-training-survival-guide","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/bridge-to-brunch-5k-fall-training-survival-guide\/","title":{"rendered":"Bridge to Brunch 5K: Fall training survival guide","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

MultiCare Bridge to Brunch is a month away. It\u2019s time to register \u2014 and make your race day plan.<\/p>\n

The next month is loaded with potential: You have some time to increase fitness, get some structured workouts and then home in on your goal.<\/p>\n

These four weeks also have the potential for snoozing your alarm, excuses and derailment. But not with this survival guide.<\/p>\n

Make a plan<\/strong><\/h2>\n

Create a training plan that is realistic for your current fitness, goals and lifestyle.<\/p>\n

If you\u2019re starting at square one, or coming off a long break, apps like Couch to 5K<\/a> can be incredibly helpful in creating a plan and sticking to it.<\/p>\n

Once you have a rough weekly plan, it\u2019s time to get granular. Each week, sit down and map out when and where you will do each run or training session. If you plan to supplement your running with strength or drills, map those out as well. If you leave workouts to chance, chances are you won\u2019t do them, or you\u2019ll be cramming them into your weekend \u2014 which can leave you burned out and injury prone.<\/p>\n

After you map out your week, make sure you write it out where you can\u2019t miss it. Whether that\u2019s a handwritten list by the front door or reminders set in your phone and calendar, make sure you hold your future-self accountable.<\/p>\n

When you plan the week ahead, be realistic. This isn\u2019t the time to plan for your ideal schedule, but rather your real schedule. If you have a long day of work and responsibilities on Thursday, make that your rest day. If Tuesday is open for three hours, load your longest run there or commit to some supplemental strength work. Make your plan work for you.<\/p>\n

Track your progress<\/strong><\/h2>\n

The best way to stay on track and motivated is to track your progress. Find the method that\u2019s most rewarding (and easy) for you. You might love writing it in a training journal, or you might prefer a digital tracker.<\/p>\n

And no, you don\u2019t need to invest in a GPS watch that costs hundreds of dollars. There are plenty of free apps that are up to the task.<\/p>\n

Personally, I\u2019ve used both written and digital tracking. When I\u2019m busy, the last thing I have time for is written training journals, so I lean on\u00a0Strava<\/a>, an app to track running and cycling. It syncs with my watch, and I can also use my phone to do the exact same tracking. I can set weekly goals and easily see my progress on the dashboard. Plus, there are great training articles on the site and challenges to keep myself engaged and motivated.<\/p>\n

Have fun<\/strong><\/h2>\n

Yes, training is hard, but there are still lots of ways to make your Bridge to Brunch training block fun.<\/p>\n

Now that you have a plan:<\/p>\n