I mentioned before that I’m using the Couch to 5K running and training plan for my 5k. I put together this training plan based on others that I’ve seen like it around the blogworld. If someone more knowledgeable than me happens to see this and finds something amiss about it, please let me know. The plan I’m using is an 8 week plan based on the Galloway Method (run/walk). Since I only have 7 weeks to train, I had to modify it somewhat. My modifications begin with week 6, and what I have posted below is my plan, not the one from the website. Thankfully, this race is only 3.1 miles so I should be ok even with the modifications.
The pictures are hard to see, so I will list out the plan weekly as well. Each week is broken down into 3 workouts, and I plan to stick to this. On the days that I’m not running, I will be cross training. I will also strength train 5 days a week. Each workout is 20 minutes, with the time increasing up to 30 throughout the plan. However, I plan to use the distance version (for example, run 20 minutes or 2 miles; so I will be running 2 miles even if it takes me 24 minutes). This is because I know I’m not at a 10minute mile yet, nor do I plan on putting emphasis on my speed during my training. All I want right now is to finish. My goal time for the race is 35 minutes, which I know is really generous, but I don’t want to let myself down from the beginning, if that makes sense. Once I’ve completed the race, I will start focusing on speedwork more and pacing my runs differently.
- Week 1 (also please note that I will be warming up and cooling down before and after, I’m just not putting it here).
- Day 1: 60 seconds of running, 90 seconds walking. Repeat for 20 minutes
- Day 2: repeat
- Day 3: repeat
- Week 2
- Day 1: 90 seconds of running, 2 minutes walking. Repeat 20 minutes
- Day 2: repeat
- Day 3: repeat
- Week 3
- Day 1: run 200 yards (or 90 seconds), walk 200 yards, run 400 yards (or 3 minutes), walk 400 yards. Repeat twice
- Day 2: repeat
- Day 3: repeat
- Week 4
- Day 1: run 1/4 mile (or 3 minutes), walk 1/8 mile (or 90 seconds), run 1/2 mile (or 5 minutes), walk 1/4 mile (or 1.5 minutes), run 1/4 mile, walk 1/8 mile, run 1/2 mile
- Day 2: repeat
- Day 3: repeat
- Week 5
- Day 1: run 1/2 mile (or 5 mins), walk 1/4 mile (or 3 mins), run 1/2 mile, walk 1/4 mile, run 1/2 mile
- Day 2: run 3/4 mile (or 8 mins), walk 1/2 mile (or 5 mins), run 3/4 mile
- Day 3: run 2 miles (or 20 minutes)
- Week 6
- Day 1: run for 7 minutes (approximately 2/3 mile), walk 1/4 mile, run 8 minutes (approx .8 miles), walk 1/2 mile, run 1/2 mile
- Day 2: run 1 mile, walk 1/2 mile, run 1 mile
- Day 3: run for 2.5 miles (or 25 minutes)
- Week 7
- Day 1: run 2.5 miles
- Day 2: run 2.75 miles
- Day 3: run 3 miles
- Week 8- Sunday is RACE DAY!!!
I know that week 7 is going to be tough, both mentally and physically. I know that I’m only supposed to add 10% on to my mileage each week, but I think with all the cross training I’m doing, I can handle it for a week. (right?).
Now that I have that out of the way, I can get ready for vacation! Only one working day left. I made my packing list today.
I know this is easier to do on the computer, but, I like to write it out. For some reason it feels more complete.
What do you always forget when you go on vacation?
I think your plan looks great! You can definitely do 35 minutes or less. Either way, remember finishing it is still huge!
The only thing I’d point out is the strength training. DO you already do 5 times/week? That’s a lot of strength training- which is great, but I’d say just don’t make any big increase in your strength training while training for the race.
Good luck!
Thanks Ashley!! I already do strength training 5 days a week; I do split body (upper body and lower body every other day) and I don’t do major major lifiting (only some days, and only on my lower body). I definitely am not going to increase weight or sets or reps while I’m training, I’m going to stick with the same amount that I have now. Thanks for the tip!! And I’ll make sure that I’ll listen to my body. If I feel like I need to rest, even if it’s a workout day, I’ll rest. I really don’t want to get injured.
I always forget pj’s. I guess I always think about the days and not the nights!
Thanks Deirdre!! I totally did not have PJs on my list. Also, makeup. That would be good.