Remember that this is a 9 week program that I am extending to 18 weeks since my 5K isn’t until Thanksgiving Day. So week 1 of the program is actually week 1 and 2 for me.
Here’s the link where I found this chart: http://www.coolrunning.com/engine/2/2_3/181.shtml
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Results:
Week 1: completed
Week 2: short 1 (hey, I had to work 5 days this week, which I NEVER do) – I’ll make it up
Week 3: completed
Week 4: completed
Week 5: completed
Week 6: completed
Week 7: completed
Week 8: completed
**Took a week off b/c I tweaked my ankle. Not sure when but it’s been stiff all week.**
Week 9: completed
Week 10: completed (this includes my 5k run, where I ran 27 minutes and walked 13 = 40 minutes)
Week 11: completed
Week 12: completed
Week 13: completed
**Umm…I didn’t run once for a week. No excuses. I just didn’t feel like it.**
Week 14: completed
Week 15: completed
Week 16: completed
Week 17: completed
Week 18: completed
I’M DONE!
2 Comments
November 11, 2008 at 7:20 am
How’s the running going now??? I was doing awesome but I’ve completely lost my motivation in the last week or so.
November 11, 2008 at 2:43 pm
not so well. ever since i finished, i haven’t had any motivation. not to mention that it’s so cold out. do you like all the excuses? i wish i could just run it and be done.