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  • Noor Shaker

The 5k, 3 months running challenge

Hi my name is Noor I am a mother for such a beautiful daughter, a scientist and an entrepreneur working on AI in healthcare. Between my full-time job and caring for my family I realised that I spend too little time caring for myself. I certainly believe that many hardworking individuals find themselves in this very same situation where everything, but our own health, takes a priority in our everyday to-do list.


For this coming year, 2022, I decided to change that. I am no athlete and I do not consider myself a fit person but I'm convinced that if we are to live a long healthy life, improve our well-being, stay around to build a better world and enjoy time with our loved ones, we need to make a change.

As a start, I decided to challenge myself to a 5K running race that I’ll need to complete training for in the next three months!

I am inviting you all to join me!

This should take no more than 30 minutes out of anyone’s busy schedule, so really no excuse. I will be posting weekly updates for the next 12 weeks to keep myself motivated and my progress measured and tracked. After all, we perform best under social pressure and we can't improve what we can't measure.

The goal is to enjoy better overall health, strengthen our hearts and train them to endure long periods of training. Ideally, we would want to exercise in what’s called Zone 2 training where our heart rate is somewhere between 60-75% of its maximum, which recent research has shown to be one of the best tools to achieve metabolic health and longevity and to minimise the risk of developing stress related injuries. I will be posting on this more later as we get the momentum going, but for now, I highly recommend following Dr @hjluks and his work specifically on zone 2 training here.

There are probably tons of resources, apps and tools to help measure heart rate variability (HRV), calories consumed, etc. In my experience, the more add ons the harder it is to get started. Lowering the barrier to entry, at least in this initial period, is essential and it is therefore important to keep things as simple as possible. We can always introduce new measures and optimise when we feel it's the right time. For now, I'm only using my Apple Watch to measure distance and time, unless it is one of those rainy days here in London and I'm on a treadmill that can do the job.

So, for now, the goal is simple: run a few extra meters every day until we hit 5k run in one go! It doesn’t matter how long the 5k run is going to take for now, we only need to hit our 5k.


Here is the schedule I’m planning to follow and weekly updates will follow.

12-Weeks 5K Training Schedule

Week

Sat

Sun

Mon

Tues

Wed

Thu

Fri

1

1k

Rest

1.2k

Rest

1.4

Rest

1.4k

2

1.5k

Rest

1.6k

Rest

1.8k

Rest

1.8k

3

2k

Rest

2.2

Rest

2.4

Rest

2.4

4

2.5

Rest

2.6

Rest

2.8

Rest

2.8

5

3k

Rest

3.2k

Rest

3.4k

Rest

3.4k

6

3.5k

Rest

3.6k

Rest

3.8k

Rest

3.8k

7

4k

Rest

4.2k

Rest

4.4k

Rest

4.4k

8

4.5k

Rest

4.5k

Rest

4.6k

Rest

4.8k

9

4.8k

Rest

4.8k

Rest

4.9k

Rest

4.9k

10

5k

Rest

5k

Rest

5k

Rest

5k

The schedule is more relaxed towards the end as I'm expecting the challenge to rise as we close in on hitting 5k. The last week or two are an opportunity to catch up and to get used to running and enjoying the thrill!

The first 1k is planned for Sat, the 1st of Jan. The next blog is all about how that one will go.


Let the race begins!


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