Preparing for the Pinkathon

3 min read
Published:
13 Feb 2018
Duration:
3 min read
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943 words
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Kick-start
In this week's article, our fitness expert gives you two more weeks of exercises, so that you can be ready for Pinkathon Kathmandu

This week we are back to talking about getting marathon-ready. And I hope you have spent the last week getting ready according to the Week 1 workout plan I made for you last week. In this edition, I give you two more weeks of exercises, so that you can be ready for Pinkathon Kathmandu, which will be taking place on February 24.

WEEK TWO: Feb 10 to Feb 17

Every day, start with a dynamic warm up. Do five minutes of moves such as knee highs, butt kicks, lunges and stretching. After that, take a brisk walk for five minutes, before speeding up to a comfortable jogging pace.

DAY
REGIME
SATURDAY
Two reps of a 15mins run,1 min walk
SUNDAY
Run for 17 mins, walk 1 min, run 7 mins
MONDAY
Cross training, strength training and pylometrics
  • 30 reps of burpees, 1 min reps
  • 20 reps of jump squats, 1 min rest
  • 10 reps of planks and jumping jacks (start with the plank position, hold for 30 secs, and then do the jumping jacks),  2 mins rest
  • Repeat with other moves such as split lunges, deadlifts and box jumps
TUESDAY
REST
WEDNESDAY
Run for 19mins, walk 1 min, run 7 mins
THURSDAY
Run for 20mins, walk 2mins, run 10 mins
FRIDAY
REST


WEEK THREE: Feb 18 to Feb 23

The Big Day- 

Pinkathon and Health Pinkathon is the beginning of a movement carried forward by a growing community of empowered women who share a belief that a healthy family, a healthy nation and a healthy world begins with empowered women. Namraj Joshi, of Leisure Port, the brains behind organising this event in Kathmandu, says, “Empowerment is a gift that you give yourself, and to be empowered means to take control of your own life and respect yourself. We want to encourage more women to adopt a fitter lifestyle, and raise awareness of health issues that put women’s lives at risk.”

DAY
REGIME
SATURDAY
Run for 20mins, walk 1min, run 6 min
SUNDAY
Run for 24mins
MONDAY
Cross training: strength training
  • 30 reps of squats, 1 min rest
  • 20 reps of calf-raise, 1 min rest
  • 10 reps of planks, 2 mins rest
  • Repeat with other moves such as lunges, deadlifts and leg extensions
TUESDAY
REST
WEDNESDAY
Run for 30mins
THURSDAY
Run for 20mins, walk 2mins, run 10 mins
FRIDAY
REST(Carb load for the big day tomorrow)


Something for everyone

Joshi states that since the marathon is for everyone—beginners and seasoned runners—the run has been divided into different categories. The 21K and 10K are for professionals and regular runners, whereas the 5K and 3K are for people looking to have fun and celebrate womanhood. “I must mention that we also have plans for unique run categories, including a wheelchair run, a walk for the visually impaired and cancer survivors,” says Joshi.

Participation

The first-ever Pinkathon Kathmandu was a resounding success—seeing the participation of almost 3,000 ‘pink sisters’, and this year’s edition will probably see close to 5,000 participants. Joshi suggests that those interested should register online at the e-sewa portal, or register at the 31 centre in the valley; the participation fee is Rs 600, which includes a t-shirt, snacks and drinks. You can also choose to head over to The Intouch Lounge of Nepal SBI Bank Ltd, in Durbar Marg, which, along with 10 other branches of NSBL, also serves as a registration centre. The event will kick off at 6am from the Nepal Police Academy, Maharajgung, with a Zumba session followed by the run. “We will also provide a finisher’s medal in the form of a Tsunamika doll, prepared by tsunami survivors of coastal south India. Cash prizes will be presented to the top three finishers in both the 21K and 10K categories,” says Joshi. There are also plans to hold the run in Pokhara, Dharan and Nepalgunj very soon.