New to NOAC 2024 is the Pacesetters Program, which provides opportunities for Arrowmen to exercise and improve their physical fitness. The star of the show for the Pacesetters program is the NOAC 5K! Whether the NOAC 5K will be your first run, or if you’re a seasoned pro, you’ll want to train up for it. The Pacesetters Committee, led by Conference Vice Chief Jacob Ball, put together a potential training plan for you to use as you prepare to run the race!
Note: Whenever a lap is mentioned, that is about a lap around an average running track, which is 400 meters, or around 1200 feet.
Here are a handful of stretches for you to complete before you run. Stretching is crucial for you to avoid injury while working out, and can make the whole process less strenuous on your body.
Forward Lunges
Stand with your feet shoulder-width apart. With both feet pointing forward, step forward roughly three feet. Shift your weight forward until your center of balance is close, if not over, your forward foot. As you move, keep your upper body upright and engage your core to ensure you don’t fall to the side. Repeat five to ten times, alternating sides between lunges
Side Lunges
Stand at a stance slightly wider than your shoulder width. With both feet pointing forward, bend your left knee, allowing your hips to sit backward, and shift your weight over your right foot as you step to the right. As you move, keep your upper body upright and your core engaged. After this, return to a standing position. Repeat five to ten times, alternating sides between lunges
Quad Stretch
Stand on your left leg and bring your right heel up toward your butt. Grab your right ankle with your right hand and gently pull your foot up and in. Hold for around 30 seconds, then switch sides
Hamstring Stretch
Stand with your feet together, and fold forward at the waist to touch your toes with your hands. If you can’t reach your toes quite yet, grab the fronts of your ankles or the fronts of your calves. Once you can reach your toes, attempt to grab your heels. Note, all of this is done without bending your knees Hold for around 30 seconds
Here is a week-by-week general workout routine. This is intended to work you up to a full 5K by week 12. From there, you can either continue to build up at the same pace or work on consistency at the level you will have reached by week 12.
Week 1:
Day 1: Run one lap, walk for one lap, and do 5 pushups. The pushups can be on your knees if need be but try to work up to proper form pushups over time.
Day 2: Run one lap, walk for one lap, and do 5 pushups. Same as before, the pushups can be on your knees for now.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run two laps, walk for one lap, and do 5 pushups
Day 5: Run two laps, walk for one lap, and do 10 pushups
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run two laps, walk for one lap, and do 10 pushups
Week 2:
Day 1: Run two laps, walk for one lap, and do 10 pushups
Day 2: Run two laps, walk for one lap, run one lap hard, and do 10 pushups.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run three laps, walk for one lap, and do 10 pushups.
Day 5: Run three laps, walk for one lap, run one lap hard, and do 10 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run three laps, walk for one lap, and do 10 pushups.
Week 3:
Day 1: Run three laps, walk for one lap, and do 10 pushups.
Day 2: Run three laps, walk for one lap, run one lap hard, and do 10 pushups
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run four laps, walk for one lap, and do 10 pushups.
Day 5: Run four laps, walk for one lap, run one lap hard, and do 10 pushups
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run four laps, walk for one lap, and do 10 pushups.
Week 4:
Day 1: Run four laps, walk for one lap, and do 15 pushups.
Day 2: Run four laps, walk for one lap, run one lap hard, and do 15 pushups
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run five laps, walk for one lap, and do 15 pushups.
Day 5: Run five laps, walk for one lap, run one lap hard, and do 15 pushups
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run five laps, walk for one lap, and do 15 pushups.
Week 5:
Day 1: Run five laps, walk for one lap, and do 15 pushups.
Day 2: Run five laps, walk for one lap, run one lap hard, and do 15 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run six laps, walk for one lap, and do 15 pushups. Repeat these steps twice.
Day 5: Run six laps, walk for one lap, run one lap hard, and do 15 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run six laps, walk for one lap, and do 15 pushups.
Week 6:
Day 1: Run six laps, walk for one lap, and do 20 pushups.
Day 2: Run six laps, walk for one lap, run one lap hard, and do 20 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run six laps, walk for one lap, and do 20 pushups. Repeat these steps twice.
Day 5: Run seven laps, walk for one lap, run one lap hard, and do 20 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run seven laps, walk for one lap, and do 20 pushups.
Week 7:
Day 1: Run seven laps, walk for one lap, and do 20 pushups.
Day 2: Run seven laps, walk for one lap, run one lap hard, and do 20 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run seven laps, walk for one lap, and do 20 pushups. Repeat these steps twice.
Day 5: Run eight laps, walk for one lap, run one lap hard, and do 20 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run eight laps, walk for one lap, and do 20 pushups.
Week 8:
Day 1: Run eight laps, walk for one lap, and do 25 pushups.
Day 2: Run eight laps, walk for one lap, run one lap hard, and do 25 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run eight laps, walk for one lap, and do 25 pushups. Repeat these steps twice.
Day 5: Run nine laps, walk for one lap, run one lap hard, and do 25 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run nine laps, walk for one lap, and do 25 pushups.
Week 9:
Day 1: Run nine laps, walk for one lap, and do 25 pushups.
Day 2: Run nine laps, walk for one lap, run one lap hard, and do 25 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run nine laps, walk for one lap, and do 25 pushups. Repeat these steps twice.
Day 5: Run ten laps, walk for one lap, run one lap hard, and do 25 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run ten laps, walk for one lap, and do 25 pushups.
Week 10:
Day 1: Run ten laps, walk for one lap, and do 30 pushups.
Day 2: Run ten laps, walk for one lap, run one lap hard, and do 30 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run ten laps, walk for one lap, and do 30 pushups. Repeat these steps twice.
Day 5: Run 11 laps, walk for one lap, run one lap hard, and do 30 pushups.
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run 11 laps, walk for one lap, and do 30 pushups.
Week 11:
Day 1: Run 11 laps, walk for one lap, and do 30 pushups.
Day 2: Run 11 laps, walk for one lap, run one lap hard, and do 30 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run 11 laps, walk for one lap, and do 30 pushups. Repeat these steps twice.
Day 5: Run 12 laps, walk for one lap, run one lap hard, and do 30 pushups
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run 12 laps, walk for one lap, and do 30 pushups.
Week 12:
Day 1: Run 12 laps, walk for one lap, and do 35 pushups.
Day 2: Run 12 laps, walk for one lap, run one lap hard, and do 35 pushups. Repeat these steps twice.
Day 3: Rest day! Do some stretches and rest your body from the past two days.
Day 4: Run 12 laps, walk for one lap, and do 35 pushups. Repeat these steps twice.
Day 5: Run 13 laps, walk for one lap, run one lap hard, and do 35 pushups
Day 6: Rest day! Do some stretches and rest your body from the past two days.
Day 7: Run 13 laps, walk for one lap, and do 35 pushups.
Congratulations! By day 5 of week 12, you have now run the length of a 5K, equal to 12.5 laps! Way to go!
Exercise is not enough. You’ll need to make sure your diet helps you run the race. It is important to understand it. Protein, fats, and carbohydrates are the three main components that will build your body for the Pacesetters Program.
Protein
Protein is an essential part of muscle growth and your diet. It is recommended that you consume 1 gram of protein per body weight. For example, if you weigh 140 lbs, then you should consume 140 grams of protein every day. General foods high in protein include meat, cheese, and eggs.
Fats
Fats are key in storing and providing your body with energy. Although consuming food with lots of fat is often recommended, it is a natural and healthy part of the diet if understood correctly. Healthy foods high in fat include fish, avocado, and beans.
Carbohydrates
Carbohydrates, often referred to as ‘carbs’ are essential in converting your food into energy. While fats store energy, carbohydrates make the energy for your body to use every day. Understanding that unused carbohydrates can be transitioned into fat, leading to weight gain is important. Good foods high in carbohydrates include oats, bananas, and potatoes.
Here are some additional foods that are healthy, and enjoyable, and help you prepare for your NOAC 5K!
Quinoa
Quinoa is a type of grain that is high in protein, and delicious! You can eat quinoa by itself or as a base for a variety of different foods. Quinoa pairs well with protein like chicken or pork.=
Fruit Smoothie
Fruit smoothies can contain a variety of different ingredients. A good base for a fruit smoothie includes yogurt, especially Greek yogurt as it’s high in protein, then a handful of fruits. Popular choices include bananas and strawberries or blueberries. You can also include peanut butter or a similar food to your liking.