Saturday, May 28, 2011

My summer goal: Learn to run, then do a 5K

Okay, today I went for a run and reached three conclusions:

  1. I was not born to run
  2. I am not going to let #1 stop me from becoming a runner
  3. If #2 is not possible, I will at least run a 5K once (no matter how long it takes me or how bad I look doing it)

So with that said, I decided I need a plan. And where should all plans start?  A Google search. I actually searched “learn how to run”. Yes, I figured I need to start with the basics. I came across several sites, but I found one that was titled, How to Start Running. It gave a good plan, (I think) which I modified to get my own plan.

image

So here is my plan:

Week 1 - 05/29 thru 06/04: Three times per week walk for 6 minutes, then run for 1 minute; repeat 3 times in a single session with 6 minute cool-down at end. (27 minutes total with 3 minutes of jogging)

Week 2 – 06/05 thru 06/11: Three times per week walk for 5 minutes, then run for 2 minutes; repeat 3 times in a single session with 5 minute cool-down at end. (26 minutes total with 6 minutes of jogging)

Week 3 – 06/12 thru 06/18: Three times per week walk for 4 minutes, then run for 3 minutes; repeat 3 times in a single session with 4 minute cool-down at end . (28 minutes total with 12 minutes of jogging)

Week 4 – 06/19 thru 06/25: Three times per week walk for 3 minutes, then run for 5 minutes; repeat 3 times in a single session with 3 minute cool-down at end . (27 minutes total with 15 minutes of jogging)

Week 5 – 06/26 thru 07/02: Three times per week walk for 2 minutes, then jog for 7 minutes; repeat 3 times in a single session with 2 minute cool-down at end . (27 minutes total with 21 minutes of jogging)

imageWeek 6 - 07/03 thru 07/09: Three times per week walk for 2 minutes, then jog for 10 minutes; repeat 3 times in a single session with 2 minute cool-down at end . (38 minutes total with 30 minutes of jogging)

Week 7 – 07/10 thru 07/16: Three times per week walk for 2 minutes, then jog for 15 minutes; repeat 2 times in a single session with 2 minute cool-down at end. (36 minutes total with 30 minutes of jogging)

Week 8 – 07/17 thru 07/23: Three times per week walk for 2 minutes, then jog for 20 minutes; with 2 minute cool-down at end. (24 minutes total with 20 minutes of jogging)

Week 9 – 07/24 thru 07/30: Three times per week walk for 2 minutes, then jog for 25 minutes; with 2 minute cool-down at end. (29 minutes total with 25 minutes of jogging)

Week 10 – 07/31 thru 08/06: Three times per week walk for 2 minutes, then jog for 30 minutes with 2 minute cool-down at end  (34 minutes total with 30 minutes of jogging)

So if all of this works, I will find a 5K run to participate in late August/early September to finish out the summer. Wish me luck.

2 comments:

  1. I'm sure you can do it Tom, and if you hit a setback, just get going again when you can, no quitting or the internet will find out.

    Pro-tip get pricey shoes and use em for ONE season only. I like Asics... find what feels good and if you can, buy the best in that brand. Besides having $140 running shoes laying about wont make you look like a runner but the guilt of gearing up and not using them might kill you.

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