I just completed my last run of the Couch to 5K program... YIPPEE!!!!!! I am very proud that I committed to it and stuck to my commitment. Having not run for 10 years, and being about 50 pounds heavier than I was when I last started running, it has been a challenge for me.
But I did it and now I am on to the One Hour Runner program, and I can't wait to celebrate when I finish THAT one, too! Here's the plan:
Weeks 1 - 3: Run 30 minutes 3 days a week.
Weekly total: 90 minutes
Week 4: Run 30 minutes, 29 minutes, 35 minutes.
Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes.
Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes.
Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes.
Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minutes.
Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes.
Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes.
Weekly total: 130 minutes
I am going to need those first few weeks of 30 minute runs because my body still needs more time to adjust to them. Even at my slow pace, my heart rate bumps into the 180s by the end of my run, and that is pretty high. Hopefully I will gain better endurance and some speed during the first three weeks, and this should take me pretty close to my first 5K race on 9/27. I would love to finish that in 36 minutes or less, but will be happy with a finish under 40 minutes since it is my first race in over ten years.