First, I want to share the plan that my friend Rhonda wrote out for me. You can find lots of versions of Couch to 5K plans including apps in the itunes store. You can follow this link to find one by ESPN.
But here's Rhonda's plan if you want to copy it and start Wunning (walking and running) with me!
Start: 8 straight days of walking. Days 1-4 20 minutes. Days 5-8 30 minutes
This schedule is four days a week. I'm doing MWF and Sat.
Week 1: 2 minutes running followed by 4 minutes of walking. Repeat 5 times.
Week 2: Run 3 minutes. Walk 3 minutes. Repeat 5 times.
Week 3: Run 5 minutes. Walk 2.5 minutes. Repeat 4 times.
Week 4: Run 7 minutes. Walk 3 minutes. Repeat 3 times.
Week 5: Run 8 minutes. Walk 2 minutes. Repeat 3 times.
Week 6: Run 9 minutes. Walk 2 minutes. Repeat 2 times and then run 8 minutes.
Week 7: Run 9 minutes. Walk 2 minutes. Repeat 2 times and then run 8 minutes.
Week 8: Run 9 minutes. Walk 1 minute. Repeat 3 times.
Week 9: Run 13 minutes. Walk 2 minutes. Repeat 2 times.
Week 10: Run 14 minutes. Walk 1 minute. Repeat 2 times.
Week 11: Run 30 minutes.
Rhonda wrote this for me, "At any time, if you feel tired, you must repeat that week of training before moving on to next week!"
Let me tell you how that translates for me... this is a 22 week program. I haven't been disciplined about wunning 4 days either, so I've been poking along. I'm at week 3, and 5 minutes is still wearing me out.
HOWEVER, I have turned a corner. I'm committing to 4 days a week, AND I'm pushing through these weeks now.
Next week, I'll show you the visual that's helping me. Please, please let me know if you're starting with me. Because I've gotten such a slow start, ya'll will be caught up in no time!
Wednesday, March 2, 2011
Lessons Learned on the Run
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6 comments:
Oooh! I think I could do this.
But, I can't start until I come back from Nepal. I leave next Monday and don't get back until March 17th. Maybe I could start on March 21!
I will get back to you. Copying that ruitine and saving it.
I really enjoyed reading the posts on your blog. I would like to invite you to come on over to my blog and check it out. God bless, Lloyd
You go girl! When I started running 5 years ago I couldn't even run one lap on the 1/4 mile track. I was fortunate to find a small group of women who have been running together 3 times a week for several years. I have now run 3 half marathons. Find a beginner friendly 5k and register for it, that will give you a goal to work towards and help keep you motivated. The first race I ran was all women and it didn't matter if you couldn't run the whole thing, everyone was very encouraging. Now I'm hooked. Good luck, I know you can do it!
I am seriously thinking about joining you - but I sure like the "wunning"!!! I used to run so much in the military -- some 25 years ago. Since I will be 56 St. Patrick's Day, I seriously have to pray before I venture on this. Either way, I will be praying for you to go go go!!!
I will definitely give this a try!
Well, it's the 23rd and I haven't started yet. Trying to get back into the swing of things.
I will be walking today, however, so I will count that as a start!
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