| | | Margene’s 5K+ Training Plan | | |
| | Week | Workout 1 | Workout 2 | Workout 3 |
| April 25-29 | 1 | (45 Min) Run 1 min. / Walk 4 minutes. Do this 9X | (40 Min) Run 1 min. / Walk 4 minutes. Do this 8X | (40 Min) Run 1 min. / Walk 4 minutes. Do this 8X |
| May 2-6 | 2 | (55 min) Run 2.5 min. / Walk 2.5 min. Do this 11x | (45 min) Run 2.5 min. / Walk 2.5 min. Do this 9x | (50 min) Run 2.5 min. / Walk 2.5 min. Do this 10x |
| May 9-13 | 3 | (60 min) Run 4 min. / Walk 2 min. Do this 10x | (54 min) Run 4 min. / Walk 2 min. Do this 9x | (54 min) Run 4 min. / Walk 2 min. Do this 9x |
| May 16-20 | 4 | (63 min) Run 7 min. / Walk 2 min. Do this 7x | (54 min) Run 7 min. / Walk 2 min. Do this 6x | (50 min) Run 7 min. / Walk 2 min. Do this 5x |
| May 23-27 | 5 | (44 min) Run 10 min. / Walk 1 min. Do this 4x | (41 min) Run 20 min. / Walk 1 min. Run 20 Min. | (45 min) Run 22 min. / Walk 1 min. Run 22 Min. |
| May 30-June 4 | 6 | (51 min) Run 25 min. / Walk 1 min. Run 25 Min. | (56 min) Run 30 min. / Walk 1 min. Run 25 Min. | (51 min) Run 40 min. / Walk 1 min. Run 10 Min. OR -----Run 5K----- |
My goal is to be where I can run more than a 5K by the time I reach that date. I have no idea if this is feasible as far as my ability or being such a short time, but why can't it be? So far I've done workout 1 and 2 of week 1. It is still hard to run that 1 minute but it's not impossible. I am pushing myself more than I have in MANY years. But my body is certainly capable. I have to work on my breathing as sometimes I feel like I'm not getting enough oxygen.
SO... you experienced runners out there... I am open to suggestions, ideas and feedback. I'm a total new-be to all this.
I do have to say, that this will be a HUGE accomplishment for me. I have dreaded running since grade school and actually, other than being on my 9th grade basketball team, I've avoided ever having to run. This is a life change for me and something I really want to conquer. And to do this before I move would be INCREDIBLE to me. I really want to do this!!
8 comments:
I've got a plan to run a 5k on July 4th (benefitting our local food bank). I have had to put my 'training' on hold the last two weeks as I've been sick...but I'm anxious to recommence!
Good luck!!!
I know nothing of running and/or training for a run, but I know a little bit about you from reading this blog. Based on that, you can do it! You are the only blogger I know that lost weight consistently with no back sliding and got to your goal. You've got whatever it takes inside of you, and you use it!! You go, girl!
Lori
I want to run! :( I thought that when I lost weight, I would be able to do it, but not yet. I have the wind now, but not the knees. Way too painful.
Great news that you can do it! I'll be rooting you on from here.
Deb
You inspired me to get on my treadmill today and push myself more than usual. I stayed on for 30 minutes. Every 5 minutes I ran for 30 seconds.
If I can do that.....I have NO DOUBTS you can do your plan.
Hi there Margene!
Okay, so I'm not a runner, but I used to be. When I started out it was very similar to what you're doing. I used a book called "The Runner's Bible" that had a schedule that built me up over time. It was awesome. You better watch out though, you might just get hooked!!! Go for it girl!!!
Love and hugs.
I am so proud of you! I think you can definitely do a 5k! You will be surprised to see how much your endurance improves...and fast too! The only thing I recommend from experience is to make sure you are eating enough carbs. I had a tough time doing any running on Medifast. I would would feel sick. Then I figured out that I needed more carbs (good ones) and it made a world of difference on how I felt and how good of a run I did. I know you are transitioning right now so I just figured I would mention it! You can do this! I have only done a few 5ks and only started running less than a year ago but I will be glad to help in any wAy I can.
Hey Margene, What race are you doing? Maybe we could do it together! WHAT AM I SAYING???? But maybe? At least this would give me a goal to shoot for. What do you think?
Keep focused!
Impressive! You are an amazing person. It has been an honor and a privilege to have made this journey with you. I can't wait to see you cross the finish line! Who knows, maybe I'll be right next to you.
Love you tons.
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