Run Run Run

Found a race December 4th! It's a 5K in Raleigh! I think this will help me really start my 1/2 training! Just to know that I can do the 5K...mind over matter right?!?

JINGLE BELL RUN/WALK

http://jinglebellrunraleigh.kintera.org/faf/home/default.asp?ievent=343103

It's hard to keep with the below schedule exactly due to 12 hr shifts...but I'll have to deal with that! A girls gotta work! I was talking with some coworkers tonight and some people at work would like to start a running group! And these people are also open to doing 5k's! The only thing that makes a 5K better....is friends to run with!! YAY!

Here is the plan.....6 weeks to 5K!

Week 1

Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total miles. Walk 0.5 mile.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.

Friday: Off

Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the last mile.

Sunday: Off

Week Total: 16-20 miles

Week 2

Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 1 Thursday.

Friday: Off

Saturday: Repeat Week 2 Monday.

Sunday: Off

Week Total: 18-20 miles

Week 3

Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 3 Tuesday.

Friday: Off

Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10 minutes, walk 5-10 minutes.

Sunday: Off

Week Total: 16-20 miles

Week 4

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.

Sunday: Off

Week Total: 17.5 miles

Week 5

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.

Sunday: Off

Week Total: 20 miles

Week 6

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.

Sunday: Off

Week Total: 22.5 miles

You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturday workout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.