Resolution Rebellion: 5k 10k training plan

Inspired Turkey Day runners in Connecticut

If you've decided to knock off a race before the New Year as a way to rebel against the pressure of resolutions, here's your plan for the week, as promised. Simple, no-fuss, and manageable.

The Plan (Thanksgiving 5k or New Year's 5k/10k)
Get in three workouts this week, and try to give yourself a day of recovery between them. Each workout can start with 5 minutes of warmup, which means easy running or walking. Then switch to 10 minutes of intervals, followed by a 5-minute cool down. 20 minutes. That's it. Totally possible.

Thoughts on intervals
Most experts recommend doing 1 minute fast followed by 2 minutes recovery or 2 minutes fast and 1 slow. You get the idea. I quit using a heart rate monitor only a couple of months after I started in 2009 because I noticed that I was paying more attention to the display on my wrist than enjoying the sunshine, mountain views, or my dog's ears flopping as she ran with me. Same thing with checking my watch for interval times.

I still do intervals, but I use landmarks instead. I run hard from one driveway to another, then I slow down from the intersection to the mailboxes. I keep going that way for the entire run, and I feel like it keeps me more in the moment and able to receive the beauty of the day.

That said, if you're a gadget person, there are some pretty cool interval apps with alarms out there, and maybe something like that would inspire you to run more often. Fantastic! Personally, I don't need one more thing to fiddle with.

My anti-resolution plan
I've decided that my winter plan to step into my own physical power is a simple equation: run+bike+yoga.

One of the many reasons I chafe against resolutions is that a year feels soooo looong for maintaining focus. I want to feel great, but how I get there can change throughout the year. I love leaving space for new ideas and ways of thinking, and a year-long must-do feels overwhelming.

I'm only focusing on the present season. During the summer and fall, I was on my bike a lot, I ran the loop in our neighborhood, and I went hiking with the dudes. Unpredictable winter weather makes it a little more tricky to get outside, but I'm still gonna try.

• I'm doing the 100-Up as a shortcut to improve my running style and avoid injuries, plus I want to run outside once a week. Just 'cuz.
• Yoga helps my posture and makes me feel great all over, and it's a perfect indoor workout. 
• Biking . . . well, it's my happy place, my therapy couch, and doing it makes me feel incredibly alive, so that's a year-round thing.

How are the non-resolutions working for you?