My 5K Training Plan

I've been running three days a week for the past three weeks following the Couch to 5K Running Plan. I think I'm going to switch it up though and follow this new one. I feel like it's laid out a little more easy to understand. I ran this morning and HATED every second of it. And, I have not lost a pound in three weeks. I've gained. Ugh!

So, anyway, here's my plan and I'm starting on week 4 since that seems to coincide with what Week 3 is for the Couch to 5K plan:

Week 1: Walk 20 to 30 minutes.

Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.

Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.

Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.

Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes--for 30 minutes total.

Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.

Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes--for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total.

Week 8: Run 25 minutes.

Week 9: Run 28 minutes.

Week 10: On day one, run 30 minutes. On day two, run 31. On day three, run 5K.

And, my end goal is this:




Virginia Run Turkey Trot 5K & Fun Walk
Come Out to Run or Walk Before your Thanksgiving Day Feast!
Thanksgiving Day Thursday,
November 27, 2008
Centreville, VA8:00 AM