At the urging of my sister, we are going to run in a 5K. The ‘race’ is scheduled for March 29 – which is 64 days from today.
To get prepared, I’m going to follow the plan from Cool Running – Couch-to-5K.
I’ll start tomorrow, Day 1 of Week 1 -
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Breaking that down -
5 minute warm up walk
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
1 min jogging, 1.5 min walking
Total jogging – 8 minutes
Total walking – 12 minutes
I’ve done the plan once and have just started doing it again. It was actually kind of fun. Definitely helps to do it with someone else.
Best of luck!
How did you do on first step in? Do you have a treadmill? Or are you running outside? Both are different – at least from my experience. And I know little.
I ran the 5k on Thanksgiving for charity and it took 39 minutes. I was happy with that. Although, in dream 30 minutes or less would be better. I just am not in good shape – yet.
What I found is, on the treadmill, if you use intervals of pitch. example:
warmup – 4 minutes
2 minutes 2 incline – about 50% till exhaustion
2 minutes 3 incline – 50%
2 minutes 4 incline – 55%
and keep building up, when you go for a jog, without the incline – it seems much easier and you are able to maintain physically better.
Good luck! I’m sure you will do wonderfully.
don’t know if it was clear – but I exercised for 30 minutes a shot including a 4 minute warm-up and cool down.
Just wondering how you were getting on and how you were finding the plan?