Here we go! Your goal this week is 3 runs of the following: 5 min warm up walk 8x(60 seconds run/90 seconds walk) 5 min cool down walk OR 5 min warm up walk 8x(100 yards run/100 yards walk) 5 min cool down walk I would prefer you do the 2nd, as it will get you truly to 5k in 9 weeks, rather than just get you up to 30 minutes, which may or may not be a full 5k. If you can't run today, do it tomorrow. As long as you get 3 in without running 2 days in a row, that works. So Tue, Thu, Sat would be fine. Or Wed, Fri, Sun. However you can make it work!! Also, it might be a good idea to sign up for a 5k that is happening near the end of the program (or the earliest spring one you can find). I find that it keeps me accountable if I know I have that race coming up! Check in here after you run, especially if you have any questions
Angie, this is so great! Now I really want to keep running (but my knees are hating me right now)! I ran a little this morning while doing my walk... I did: 5 min. warm up walk 8x (1 min. run / 4 min. speed walk) Cool down. Can you recommend anything for shin splints? I seem to be getting these while walking really fast. Ugh!
Because you're heel striking. You need to make sure your foot lands UNDER you, not in front of you. When you hit heel first, you send all that shock right up your leg = shin splints.
awesome - i'll try to start tomorrow - but my kids don't have school, so i may be doing wed, fri, sun this week ... but i'm definitely starting thanks angie!
I tried to run, bot only made it 20 seconds before my foot screamed in pain. I guess my broken bone is still on the mend. I will have to sit this out.
If you are running on a treadmill - set your run speed for 6mph (or more if you can handle it) this will get you to the 5K in 30 minutes at the end of 9 weeks. I think I'm starting this again this week - I have this weird pain in the top of my left hip that start when I hit 5+ miles in a day. Backing up and hoping to add some better speed.
Everyone can't handle the 10 min mile out of the gate. When I did C25k, I ran about a 13:30 pace. lol
Do you have a track you can use? Middle school or high school? That's what I did. 100 yards is 1/4 of the track. So run 1/4, walk 1/4 etc.
