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Fit Tip Monday: Lazy Lump to 5k

By April 8, 2013 7 Comments

I couldn’t just write, “Couch to 5k” – that’s been done!  So I borrowed one of my mother’s favorite phrases:  Lazy lump.  If I could count the number of times I heard “lazy lump” growing up…”Now, don’t be a lazy lump” or “Get off your lazy lump and practice the piano!”  You see the loving environment in which I grew up?  Everything I am I owe to my angel mother.

Do you have dreams of running a 5k this summer?  
Alright then, it’s time to start training. 

In my other life, I was a part-time Anatomy & Physiology teacher and strength and conditioning coach to high school sports teams.  Really.   One of my friends laughed when I told her what I “did.”  I still can’t figure out how I should have taken that.  So I blinked.

This is me and my soccer team.  We have tight stretch bands around our ankles while we do push-ups.  Great core work, great upper body work.

 Meet Ben, one of “my” basketball boys who went on to play basketball at Brandeis.  Simone is from Camaroon and now plays soccer at Colby-Sawyer.  I love these kids.  And they have such fond memories of my work-outs. See that little girl crying?  That’s why I came home.  And haven’t looked back.  But I still try and do my work-outs.

I still get a lot of questions, which makes me feel important :).  With regards to running, the number one question is, “Can you help me get started?  I don’t know what to do.”

Yes.  I can help you.  

Here is a program I adapted from Runner’s World “Starting Line.”  The only reason it’s adapted is because the rest days are on Sunday and I tweaked some of the run/walk options. 

Would you like to run a 5k (3 miles) this summer but have never run…ever?  This program was created for YOU.

Lazy Lump to 5k Training Program










Run/XT 20 min

Run 10

min Walk 10 min

Walk 20 min


15 min

Walk/XT 20 min

Run/Walk 2 miles



Run 2 miles

Walk/XT 20 min

Walk 20 min or OFF

Run 20 min

Walk/XT 20 min

Walk/XT 25 min



Run 2.5 miles

Run 20 min

Walk 25 min or OFF

Walk/XT 30 min

Run 25 min

Walk/XT 30 min



Run 3 miles on race course if possible

Run 25 min

Walk 30 min or OFF

Walk/XT 30 min

Run 30 min

Walk/XT 30 min



Run 3.5 miles

Run 30 min

Walk/XT 30 min or OFF
Run 30 min

Walk/XT 30 min

5k Race


Some other suggestions:
1.  Record your work-outs.  We all need accountability.  I use my planner to record what I do on each day.  When I see I’ve gone days being a lazy lump,  I get movin’!  Even better is to record a few notes on eating, sleeping, and overall feelings.  You’ll start to see a pattern and how life affects your exercise and energy.

2.  Rest means rest.  Really.  If you go hiking with the family – great!  But adjust the day before or after so that you have one complete day of Scrabble/Rest.

3.  XT means “Cross-Train.”  So if you want to ride your bike for 20 min, great.  Roller skate, swim, elliptical trainer are all examples of cross-training.  I encourage you to cross-train that so different muscles are being used.

4. When it says to run “2 miles.”  It’s okay if you have to walk a little.  Walk, catch your breath, then run a little more.  Don’t know how long 2 miles is?  Of course I love my Garmin Watch but I didn’t always have it (Mother’s Day gift!).  I used to drive places so I could see my distance.  And sometimes I just had to rely on time.  

5.  Grab the buddy.  There is no substitute for knowing a friend is waiting and counting on you.

In one week it’s the Boston marathon.  I’m ridiculously excited to watch my training buddy break some hearts on Heartbreak Hill.  I’m ridiculously excited to see top American marathoners Kara Goucher and Shalane Flanagan run.  This is the first time two rivals have had the same coach.  They are rivals, they are best friends.  Who will bring it?  Even the best have a buddy.

6.  Schedule the 5k NOW.  Pay for the race and you’ll be less likely to bail at the last minute.  I am going to run the Black Fly Blitz on Memorial Day. Now, who’s with me???   

You know why this stuff matters to me?  Because running makes me happy and I think it could make you happier, too.  It’s one of the most bonding things I do with my family.  Americans work hard, but we often eat terribly and don’t move enough.  When I see a child who can’t run because they’ve sat most of their lives and it hurts to breathe, hurts to run, hurts to move – it kills me.  Our bodies are such gifts.

When I read the Runner’s World article on the Kara Goucher and Shalane, I was so fired up.  I thought, “If this can motivate me, excite me, make me want to run right this very second – then maybe I can do that for other people.”  I want to do that for you.  Now let’s all sing, we’re all in this together…  

A person who won’t move has no advantage over a person who can’t move.

Questions/need help?  Email me amym (at) proctornet (dot) com or leave a comment.  I’m here for you, baby.

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  • I ran my first 5K EVER last March and I loved it! I ran two more within a couple of weeks after that, and then stopped running for…well, a whole dang year! In fact, I haven’t done much of anything in the last year. You might have just motivated me to at least MOVE again. The Lazy Lump life isn’t really working for me. 🙂

  • Carrie Rubin says:

    My knees keep me from running more than a couple miles, so I stick to my home exercise DVDs. For some reason my knees can take jumping around but not sustained jogging. But they do enjoy a walk outside in beautiful weather. 😉

    Good luck with your races!

  • MHardie says:

    There you go again…..guess I need to give it another try….I’m determined to run a 5K in shape…..having done some training…..and some planking…..and some push-ups (hmmmm…)….and some squats. I think I can, I think I can….right? 🙂

  • No. not in the least. I will however, continue walking on my treadmill.

  • Heather says:

    You’ve got me fired up! I’ve been an inconsistent runner and lazy lump far too long. Your suggestion to sign up for a race NOW is a great idea. It helps me to have a goal when it comes to exercising otherwise it doesn’t happen often enough. I also like your running schedule. Thank you!

  • Jessica says:

    Tell you what, I used to run 6 miles every other day in grad school, but am woefully out of shape now. I might just start over with this plan!

  • Jess says:

    The above comment is me, by the way (Blogger switches my username if I’m on a different email account when I leave a comment) 🙂

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