Lizella Baptist Church - Couch to 5K

03/09/2022

Looks like a fun race if any of you are interested and it’s for a good cause!

Check it out!!!

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02/28/2022

Program - 03/01/22-03/07/22

*continue this program if you are planning to do the Cherry Blossom 5k and if not you can start the program over from the beginning to continue to keep moving

Definitions:

Walking: Normal walk - Should be able to carry on a conversation

Brisk walking: Work on increasing your speed and your heart rate (remember we are working to get outside of our comfort zone). This part of our walk should make it difficult to carry on a conversation.

Running: Normal jogging pace

Cross-train: Other exercises; Strength training etc. If you are interested in additional details please message us.

Rest: Take time off to rest your body, but still try to stay active with normal movements. Don’t be a couch potato.

Program:

Tuesday - Warm up: 1-2 walking laps around the track - Training: 30 minutes - Cool down: 1-2 walking laps around the track

Wednesday - Rest day or cross-train

Thursday - Warm up: 1-2 walking laps around the track - Training: 30 minutes - Cool down: 1-2 walking laps around the track

Friday - Rest day or cross-train

Saturday - Warm up: 1-2 walking laps around the track - Training: 30 minutes - Cool down: 1-2 walking laps around the track

Sunday - Rest day or cross-train

Monday: Warm up: 1-2 walking laps around the track - Training: 30 minutes - Cool down: 2 walking laps around the track

Let me know if you have any questions!! 🏃🏻‍♀️🏃🏻

02/28/2022

I promise I have not forgotten about you lovely people. But 9 months of pregnancy is catching up to me. I’m hoping to be there this week. IT’S OUR LAST WEEK for this program! But no worries we will have another one. I’ll keep you posted on the dates but I encourage you to continue your walks/jogs.

I have shared the Cherry Blossom 5k information below. It supports the Ronald McDonald House and I really hope you will participate. It’s on March 19th!! Search Macon Tracks via Facebook to sign up!!

I will post this week’s program next!!

Happy Monday!!

REGISTER HERE: https://bit.ly/RMHCCBRRIntroducing the 2022 Cherry Blossom Road Race! The race will take place on Saturday, March 19th at 8:00am. Location: Ho...

02/22/2022

Hey team!! It’s beautiful weather. Please get on the track to enjoy it!!!

My goal was to be with you guys today but my body has a decent amount of pressure and telling me to rest. I guess that’s expected at 37 weeks pregnant. I’m sorry I won’t be there today.

Today is 25 minutes brisk walking. Try your best to keep you heart rate elevated and keep your normal walk to a minimum. You will thank yourself when you are done. Break a sweat today. Keep track of your laps and try to beat that number on Thursday.

02/14/2022

Program - 02/15/22 to 02/21/22

It’s an exciting week! We are about to put our program into overdrive. Prepare yourself. And stay hydrated!!

Definitions:

Walking: Normal walk - Should be able to carry on a conversation

Brisk walking: Work on increasing your speed and your heart rate (remember we are working to get outside of our comfort zone). This part of our walk should make it difficult to carry on a conversation.

Running: Normal jogging pace

Cross-train: Other exercises; Strength training etc. If you are interested in additional details please message us.

Rest: Take time off to rest your body, but still try to stay active with normal movements. Don’t be a couch potato.

Program:

Tuesday - Warm up: 1-2 walking laps around the track - Training: 4 minutes walking - 8 minutes brisk walking or running - Alternate for 25 minutes - Cool down: 1-2 walking laps around the track

Wednesday - Rest day or cross-train

Thursday - Warm up: 1-2 walking laps around the track - Training: 4 minutes walking - 8 minutes brisk walking or running - Alternate for 25 minutes - Cool down: 1-2 walking laps around the track

Friday - Rest day or cross-train

Saturday - Warm up: 1-2 walking laps around the track - Training 4 minutes walking - 8 minutes brisk walking or running - Alternate for 25 minutes - Cool down: 1-2 walking laps around the track

Sunday - Rest day or cross-train

Monday: Warm up: 1-2 walking laps around the track - Training: 3 minutes walking - 6 minutes brisk walking or running - Alternate for 30 minutes - Cool down: 2 walking laps around the track

02/10/2022

Beautiful weather today! Let’s not waste it. See you at 5:30!!!

02/03/2022

Hey team!! Check out this page to link to upcoming races. I’ll also notify you of them at our next meeting.

Be sure to like their page to stay informed!!

The mission of the Macon Tracks Running Club is to promote and encourage runners and walkers of all levels to meet, learn, and to celebrate fitness.

02/01/2022

You guys are off to amazing start for this program. I’m so happy I get to watch your progress each day we are together on the track. You may not see it but I do.

Please encourage your friends and family to join us. We welcome new, smiling faces every week. Bring your children and have them play on the field or playground.

Remember there will be days that you are not going to feel like it … but I promise you will feel much better after it’s over. Being with each of you walking on that track restores me each and every Tuesday and Thursday. I hope you all feel the same after we’re done.

Please see the photo below. This is a self-paced program. I will be there to encourage you to move faster but if you’ve been on the couch for quite some time and you’re now making your way around the track that’s the progress we want to see. Don’t let your past define what could happen in the future. Start now. Join us tonight at 5:30!!

02/01/2022

Program - 02/02/22 to 02/07/22 (Week 4)

Definitions:

Walking: Normal walk - Should be able to carry on a conversation

Brisk walking: Work on increasing your speed and your heart rate (remember we are working to get outside of our comfort zone). This part of our walk should make it difficult to carry on a conversation.

Running: Normal jogging pace

Cross-train: Other exercises; Strength training etc. If you are interested in additional details please message us.

Rest: Take time off to rest your body, but still try to stay active with normal movements. Don’t be a couch potato.

Program:

Tuesday - Warm up: 1-2 walking laps around the track - Training: 3 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Wednesday - Rest day or cross-train

Thursday - Warm up: 1-2 walking laps around the track - Training: 3 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Friday - Rest day or cross-train

Saturday - Warm up: 1-2 walking laps around the track - Training 3 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Sunday - Rest day or cross-train

Monday: Warm up: 1-2 walking laps around the track - Training: 3 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 2 walking laps around the track

01/25/2022

It’s TUESDAY!!!

I am keeping an eye on the weather. I know it’s raining (or supposed to rain) and I know it is a little chilly out there.

I am working on confirming that the worship center will be available this evening for our walk … just in case it’s nasty outside we will move it inside.

Motivation tip for the day … don’t look for an excuse, look for a way!

Let’s make it happen!!!

01/24/2022

Week 2 was AWESOME!

We missed a lot of you on Thursday. Our session was great - the stairs in the worship center added a little bit of burn.

We hope everyone returns this week! We are seeing a lot of good progress in just the past two weeks. Ya’ll keep it up!! I will be posting some races coming up around our community soon. Stay tuned!!

Who was able to get in all of their sessions this week?

🏃🏻‍♂️🏃🏻🏃🏻‍♀️🏃🏻‍♂️🏃🏻🏃🏻‍♀️

01/24/2022

Program - 01/24/22 to 01/31/22 (Week 3)

Definitions:

Walking: Normal walk - Should be able to carry on a conversation

Brisk walking: Work on increasing your speed and your heart rate (remember we are working to get outside of our comfort zone). This part of our walk should make it difficult to carry on a conversation.

Running: Normal jogging pace

Cross-train: Other exercises; Strength training etc. If you are interested in additional details please message us.

Rest: Take time off to rest your body, but still try to stay active with normal movements. Don’t be a couch potato.

Program:

Tuesday - Warm up: 1-2 walking laps around the track - Training: 2 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Wednesday - Rest day or cross-train

Thursday - Warm up: 1-2 walking laps around the track - Training: 2 minutes & 30 seconds walking - 2 minutes and 30 seconds brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Friday - Rest day or cross-train

Saturday - Warm up: 1-2 walking laps around the track - Training: 2 minutes and 30 seconds walking - 2 minutes and 30 seconds brisk walking or running - Alternate for 20 minutes - Cool down: 1-2 walking laps around the track

Sunday - Rest day or cross-train

Monday: Warm up: 1-2 walking laps around the track - Training: 3 minutes walking - 2 minutes brisk walking or running - Alternate for 20 minutes - Cool down: 2 walking laps around the track