I've been jogging more and more lately on the treadmill and outside (since the weather is just fantastic) and I'm starting to really enjoy it! I'd like to run a 5K in May (Family Field Day) and then maybe a 10K later on (suggestions for a site?). I don't want to do it half way, so I'm going to try to do 5 weeks of prep. I'd really like to do 8 full weeks, but I'll see if I can condense into 5 weeks and still do well!
Here's what I have for an 8 week plan. Any comments on how I should condense into 5 weeks and be successful?
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | Rest | 1.5 mi run | CT or Rest | 1.5 mi run | Rest | 1.5 mi run | 20-30 min EZ |
2 | Rest | 1.75 mi run | CT or Rest | 1.5 mi run | Rest | 1.75 mi run | 20-30 min EZ |
3 | Rest | 2 mi run | CT or Rest | 1.5 mi run | Rest | 2 mi run | 20-30 min EZ |
4 | Rest | 2.25 mi run | CT or Rest | 1.5 mi run | Rest | 2.25 mi run | 25-35 min EZ |
5 | Rest | 2.5 mi run | CT or Rest | 2 mi run | Rest | 2.5 mi run | 25-35 min EZ |
6 | Rest | 2.75 mi run | CT | 2 mi run | Rest | 2.75 mi run | 35-40 min EZ |
7 | Rest | 3 mi run | CT | 2 mi run | Rest | 3 mi run | 40 min EZ |
8 | Rest | 3 mi run | CT or Rest | 2 mi run | Rest | Rest | 5K Race! |
The Sunday run (EZ) is just a light, relaxed jog to loosen muscles. I was thinking combine week 4-5 and then 6-7. So I would go from 2 mi to 2.5 mi in a one week period and then again I would go from 2.5 to 3 mi in another week period. The CT night is a cross training activity (biking, hiking, swimming, etc).
That sounds pretty reasonable to me. I can lightly jog 3 miles, but I really want to improve on endurance and a slightly better pace.
Comments, ideas, suggestions? Also, I am wondering that since I have been focusing on losing weight (and have successfully lost almost 19lbs), should I change my diet any (I focus on eating my daily portions of veggies/lean meats/and drinking lots of water, but try to stay away from extra carbs/sugar).
Help, darlings!
7 comments:
Girl I'm trying to start running too! It's my goal to do the Little Rock marathon next year! Thinking about that right now when I get out and run makes me think it's never gonna be possible! I was so proud of myself today though, I actually ran for about a mile and a half (with a walking lap between laps 3 and 4). Let me know how that works for ya! I might use your chart too!
And I hope tomorrow is much brighter for you!!! Sorry it's been a bad week. I think something is in the air...most everyone I know has been having crappy weeks
Min! Thanks for the words of encouragement- it means a lot to me! I ran 1.5 miles last night at a 3.8 mph pace, and it felt GOOD! I'm not very fast, but I am consistent.
I could have kept going, but it was already like 10pm.. way past my bed time. ;) I think the chart is going to work well. I also have one for a 10k training when I get to that point. I can e-mail them to ya. Woot woot! Maybe we can do the LR Marathon together?
Dang girl! Look at you! Woot woot!
(BTW - I do have a bike basket! It's just black though. Nothing too cute like a white woven basket since I couldn't find anything else)
"Couch to 5K" program is good apparently (I've only gotten through one day - HA! And that was months ago). iPhone has an app and I think you can find it online somehow.
I think I need your magic to get rid of 10 lbs! LOL
Yea! That'd be great! I've looked up stuff on how to train for marathon's, but I like the chart idea so I actually have goal points that I can check off. We could totally do it together! Claire is supposed to do it too, so that would be an awesome group to get together. I think i'd be more likely to finish it if I had more people there with me!
That's exactly how I feel! Although, I've been able to stay pretty consistent the last few months with exercising and eating right, etc. WW really is amazing for me! It provides me organization within my eating/exercising habits.
Let's plan on the LR Marathon next time. I will be at my goal weight by then!! :D
Done! It's in March (i think). So get ready!!!!
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