07.30.08
My First 5K : Training Schedule
So in March, with spring around the corner, I decided it was time to get in shape. I started walking on the treadmill a couple nights a week after the kids went to bed. But when the scale didn’t show the pounds melting away instantly, I lost my motivation and hit the couch again with a plate of chocolate-covered Oreos, like I had done so many times before.
| Week | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | Week Total |
| 1 | Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile. | Walk 3-5 miles. | Off | Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile. | Off | Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile. | Off | 16-20 miles |
| 2 | Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles. | Walk 3-5 miles. | Off | Repeat Week 1 Thursday. | Off | Repeat Week 2 Monday. | Off | 18-20 miles |
| 3 | Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min. | Walk 3-5 miles. | Off | Repeat Week 3 Tuesday. | Off | Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min. | Off | 16-20 miles |
| 4 | Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min. | Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times. | Off | 17.5 miles |
| 5 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times. | Off | 20 miles |
| 6 | Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min. | Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min. | Off | Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes. | Off | Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times. | Off | 22.5 miles |
i jst started the training schedule. i’ve never run before.
i was inspired by your story and the fact that ive been walking all year and i’ve lost 13 pounds.
so i figured running could only help and i can raise money while i’m exercising.
I’m actually going to be in a 10k in october and i hope to walk half of it and run the last half as per the 5k training.
wish me luck, Tasha
Comment by tasha — 09.10.08 @ 8:26 am
Tasha, I am glad I inspired you! You inspired me too! Good luck with the 10K. You can do it! Jennifer
Comment by Jennifer DIznoff Matzner — 09.11.08 @ 11:23 am
Hey, hope this comment gets through I’m still new to this whole blogging thing.
good post! I came upon your blog while
searching for other people’s weight loss experiences. I’ve actually just started blogging about
my weight loss success story – I lost over 30 pounds in a month
with a diet I developed!
I would really appreciate it if you could visit my weight loss blogand tell me what you think.
Warmest wishes,
-Joan
Comment by Weight Loss Blog — 12.15.08 @ 3:56 pm