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Saturday, June 30, 2012

From Couch Potato to 5 K*

"Work to become, not to acquire."- Confucius

  A co-worker recently watched his son run the  Rock & Sole Quarter Marathon. Another co-worker is trying to work to running a 5K. Another ran his first 5 K in May. Team CMT members Allison Moore is trainig to run a sprint triathlon which includes a 5K.

All these new runners made me think about what it takes to gear up from running a 5 K when you aren't running at all.  Running is a great way to stay in shape and running a 5 K is a great goal. The distance is far enough to be a challenge, but still short enough to be fun.
This plan can help you be ready to run a 5K

 To start this program you should be able to walk 30 minutes without stopping.

Before you start;

  • Talk with your doctor to make sure you are healthy to run.
  • Consistency is the key, make sure you are exercising most days.
  • Don’t get discouraged, if you miss a day or two, get back at it.
  • The plan is only a guideline, adjust to add or take away workouts depending on how you feel. It is important to listen to your body. You are an athlete now!
  • Re-evaluate once you reach your goal of doing a 5K. Do you want to get faster? Adding speed work and tempo runs will lower your race times.  Want to go longer, sign up for a longer race and get a plan for that distance. There are lots out there on the web.
  • Team up with a friend or join a local running club. It is so much more fun to have company when running.

Six Week Running Plan*

Week 1- Walk 5 minutes briskly then alternate  running with brisk walking ( try for 1-2 minutes of running at a time). When you reach 20 minutes walk 10 minutes.

Week 2- Walk 5 minutes briskly; alternate walking, brisk walking and running for 15 minutes ( try for 2-3 minute running segments) finish by walking 5 minutes.

Week 3- Walk for 5 minutes, alternate walking, brisk walking, and slow running for 20 minutes ( try for 3 to 4 minutes of running) walk 5 minutes.

Week 4- Walk 5 minutes briskly, walk/run 25 minutes ( try for 5-6 minute running segments) walk 5 minutes.

Week 5- Walk 5 minutes briskly, walk/run 25 minutes ( try for 7 to 8 minute running segments), walk 5 minutes.

Week 6- Walk 5 minutes briskly, walk/run 30 minutes ( try for 10 minute running segments), end with 5 minutes of walking.

*Adapted from “The Runners’ Diet” by Madelyn H. Fernstrom, PhD, CNS

Chris Wodke
Founder & Manager Team CMT

Chris Wodke
Founder & Manager Team CMT

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.
Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.
Structural foot deformities such as high arches and hammer toes are common.
Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.
Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

1 comment:

  1. Hi Everyone,
    YES, Chris inspired me to go for it, a triathlon. Our goal is to participate in the Florida race this October. I have bilateral foot drop and wear AFO's. I can barely walk without them, but with the Helios braces, I'm thankful for what I can do. I can walk and bike miles and miles which I do everyday. I live in NYC and walk or take the subway from my home on the Upper East Side to the HNF offices in midtown. I participated in the 42 mile Bike NY Tour this past May. My right knee is shot from years of walking without AFO’s, which may prevent me from running, but I will not give up. I'm training and in intensive therapy to strengthen my right knee. To ease into the world of triathlons, I will ride, Chris will bike and we're hoping one of our Team CMT members will swim. If you have any interest, please email me at
    Thank you all for your support and joining us in our mission to bring awareness to CMT and find a cure.