Friday, July 19, 2013

Do Life ~ 10 weeks to Run a 5 K ~ The Adventure Begins


July 17, 2013 ~ today starts my journey to run a 5K in 10 weeks.  Here is the outline of what's planned for the next ten weeks:




Week 1
7/17 Day 1 = Walk 20 min 
7/18 Day 2 = rest
7/19 Day 3 = alternate 30 sec Jog / 2 min Walk = 20 min = 8 rounds
7/20 Day 4 = alternate 1 min Jog / 90 sec Walk = 25 min = 10 rounds
7/21 Day 5 = rest
7/22 Day 6 = alternate 1 min Jog / 1 min Walk = 26 min = 13 rounds
7/23 Day 7 = Walk 15 min

"Making real, lasting change is like plowing a path. The more you use it, the easier it gets." ~ Terri Trespicio 


Week 2
7/24 Day 1 = alternate 1 min Jog / 1 min Walk = 30 min
7/25 Day 2 = rest
7/26 Day 3 = alternate 3 min Jog / 2 min Walk = 30 min
7/27 Day 4 = Walk 5 min / Jog 13 min / Walk 15 min
7/28 Day 5 = rest
7/29 Day 6 = Jog 15 min
7/30 Day 7 = Walk 20 min

Week 3
7/31 Day 1 = Run 1 mile
8/1 Day 2 = cross-train, stretch
8/2 Day 3 = Run 1 mile / Walk 15 min
8/3 Day 4 = Run 1.25 miles
8/4 Day 5 = rest
8/5 Day 6 = Run 1.5 mile / Walk 15 min
8/6 Day 7 = Walk 30 min

Week 4
8/7 Day 1 = Run 2 miles
8/8 Day 2 = rest, stretch
8/9 Day 3 = Run 1.5 miles
8/10 Day 4 = Run 1.25 miles
8/11 Day 5 = rest
8/12 Day 6 = Run 2 miles
8/13 Day 7 = Jog 2 miles

Week 5
8/14 Day 1 = Run 2 miles
8/15 Day 2 = rest, stretch
8/16 Day 3 = Run 2.25 miles
8/17 Day 4 = Run 2 miles
8/18 Day 5 = rest
8/19 Day 6 = Run 2.5 miles
8/20 Day 7 = Jog 2 miles

Week 6
8/21 Day 1 = Run 2.25 miles
8/22 Day 2 = rest, stretch
8/23 Day 3 = Run 2 miles
8/24 Day 4 = Run 2.25 miles
8/25 Day 5 = rest
8/26 Day 6 = Run 2.5 miles
8/27 Day 7 = Jog 2 miles

Week 7
8/28 Day 1 = Run 2.25 miles
8/29 Day 2 = rest, stretch
8/30 Day 3 = Run 2.5 miles
8/31 Day 4 = Run 2.5 miles
9/1 Day 5 = rest
9/2 Day 6 = Run 2.75 miles
9/3 Day 7 = Jog 2 miles

Week 8
9/4 Day 1 = Run 2.5 miles
9/5 Day 2 = rest, stretch
9/6 Day 3 = Run 2.25 miles
9/7 Day 4 = Run 1 mile, timing myself. Go fast.
9/8 Day 5 = rest
9/9 Day 6 = Run 2.75 miles
9/10 Day 7 = Jog 1.5 miles

Week 9
9/11 Day 1 = Run 2.5 miles
9/12 Day 2 = rest, stretch
9/13 Day 3 =  Run 3 miles
9/14 Day 4 = Run 2 miles
9/15 Day 5 = rest
9/16 Day 6 = Run 3 miles
9/17 Day 7 = Jog 2 miles

Week 10
9/18 Day 1 = rest, stretch
9/19 Day 2 = Run 3 miles
9/20 Day 3 = rest
9/21 Day 4 = Walk 30 min
9/22 Day 5 = rest
9/23 Day 6 = rest
9/24 Day 7 = Race Day

9/24 First 5K:
10/1 Second 5K:
10/8 Third 5K:
10/15 Fourth 5K:
10/22 Fifth 5K:
10/29 Sixth 5K:
11/5 Seventh 5K:
11/12 Eight 5K:
11/19 Ninth 5K:
11/26 Tenth 5K:



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