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No More Excuses

I had started the Couch to 5K plan although I have not been doing it… So here I will post the running program.  (I did on my old blog a week ago) But I am going to get out … We have been hit with a heat wave and it is hard to want to Run out in 30*C/90*F weather…

Running Plan… Please hold me too it… I plan to start Monday July 12th 2010.  No more excuse…

Weeks Workout 1 Workout 2 Workout 3
One 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.
Two 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.
Three Brisk five-minute warmup walk, then do two repetitions of the following:

· Jog 200 yards (or 90 seconds)

· Walk 200 yards (or 90 seconds)

· Jog 400 yards (or 3 minutes)

· Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

· Jog 200 yards (or 90 seconds)

· Walk 200 yards (or 90 seconds)

· Jog 400 yards (or 3 minutes)

· Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

· Jog 200 yards (or 90 seconds)

· Walk 200 yards (or 90 seconds)

· Jog 400 yards (or 3 minutes)

· Walk 400 yards (or three minutes)

Four Brisk five-minute warmup walk, then:

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 2-1/2 minutes)

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 2-1/2 minutes)

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 2-1/2 minutes)

· Jog 1/4 mile (or 3 minutes)

· Walk 1/8 mile (or 90 seconds)

· Jog 1/2 mile (or 5 minutes)

Five Brisk five-minute warmup walk, then:

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 3 minutes)

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 3 minutes)

· Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

· Jog 3/4 mile (or 8 minutes)

· Walk 1/2 mile (or 5 minutes)

· Jog 3/4 mile (or 8 minutes)

Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Six Brisk five-minute warmup walk, then:

· Jog 1/2 mile (or 5 minutes)

· Walk 1/4 mile (or 3 minutes)

· Jog 3/4 mile (or 8 minutes)

· Walk 1/4 mile (or 3 minutes)

· Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

· Jog 1 mile (or 10 minutes)

· Walk 1/4 mile (or 3 minutes)

· Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
Seven 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).
Eight 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).
Nine 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).
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Categories: Running
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  1. July 12, 2010 at 10:12 am

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