Chaos Challenge

Welcome Friends of the Squad!

Has GR Mom inspired you to get out and put some miles on your feet? Are you inspired by Voods for a long nö session of meandering aimlessly? Southernmost Running Co is here to help you as you prepare for your upcoming races!  Whether you are doing the Voodoo Nö Challenge, the Feta 5k, or the Zola Stroll-ah, we are here for you! Maybe even an Ella surprise.

We do have a no death policy here at the Golden Ratio Running Club.  Remember that safety is paramount.  Please pick a safe place to run and watch out for cars, wildlife, and other hazards.  If you’re running in the dark, please wear a light! We don’t need a gecko hiding in the shadows coming to bite your nose!

For the purposes of this program - your pace kinda doesn't matter. What counts is your effort and how much time you spend on your feet! If you're having a good day and feeling great, maybe you can run or walk a bit faster! If it's hot and miserable and you want to have some NÖ time, then slow down or walk more! It all counts!

Over the next 10 weeks we'll be working to build a running toolkit with an end goal of running 30 minutes or more continuously. Don't worry if you can't cover the ground. If you can run 30 minutes, you can run 45, or 60, even if you have to slow down or take walk breaks. A 5km is just another longer run then.

All runs should be at an easy pace. You're not Venk. You don't need to be a zooming ball of fur! If you want to slow down and smell the flowers like St. Patrick, you should do that. As you build over the weeks, the level of exertion will become easier.

I remember when I started and I looked at the program and it said "run 5 minutes" - and that was scary and I was worried about not making it! All of these goals are "hard" but achievable. If you feel like you need to repeat a week or move things around, that is ok! A plan is just a plan. As always, safety first and if you need to take a quick walk break, that's ok. You can always try the workout again another day.

We’ve laid the schedule out to cover 10 weeks with 3 runs per week. Most of these will last between 35 and 45 minutes in total, including warm up and cool down.

When you see a walk for warm up or cool down, we want this to be brisk, and not casual. Get your heart rate up and moving.  Think Guac moving pace - steady and even! (see brisk walk? Then move like Guac - quick, steady, even)

It’s important to think about which days to run as well. Consider leaving a day between your runs, particularly on some of the harder ones you’ll see in later weeks to give your body time to recover. Brody would want you to just take it chill.

A bit further down we’ve some additional information about further training methodology and things to think about training if you’re looking to transition to full running. You’ll find samples of the types of runs and workouts you would see in different types of training plans. Feel free to read at your own pace. 

So now let’s put on the Golden Ratio Podcast, or your favorite playlist, and get moving!

If you want to program an Apple Watch, or other fitness watch, you can check in the app or the watch for help. At Southernmost Running Co we use VDot as our training platform. It connects with most watches, and allows you to create your own workouts so your watch tells you what to do. Accounts are free for runners.

Sign up here if you want to join our training group - SMRCxGR Couch to 5k Program

We're still figuring out the details of how we can effectively bring the group together socially. Bringing everyone together in an encouraging and supporting way helps everyone on the journey.

Also, think about joining the Golden Ratio Running Club on Strava to support your fellow runners! https://www.strava.com/clubs/thegoldenratio4

Questions? Reach out! - info@southernmostrunningco.com We're here to help.

Joe & Simon