Starting a New Running Program

I have to exercise in the morning before my brain figures out what I’m doing.
~Marsha Doble

My toe is pretty much healed. A bit tender in spots, but mostly healed.  So I need to get back to my running. Or, rather, just start running.

Other MilSpouses on SpouseBuzz and in other MilSpouse blogs (like High Heels and Combat Boots and Most Certainly Not)  are trying a program called Cool Running: The Couch-to-5K Running Program.  It looks very simple, and from what I’m hearing from others, it really works.  And in only two months and only 25-30 minutes three  times a week!

I’m going to start the week of November 8… when I get done with my first week of active duty. If I can’t do it right away, I’ll start the next week. We’ll see how tough the first week or two is for me… I might skip ahead few weeks!

Anyone want to start with me?  You can do it with the goal of distance or time. I’d love to have someone start this out with me!

Here’s the program:

Week 1
Workout 1, 2, & 3: Brisk 5-minute warm-up walk. Then alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes.

Week 2
Workout 1, 2, & 3: Brisk 5-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3
Workout 1, 2, & 3: Brisk 5-minute warm-up walk. Then two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or 3 minutes)

Week 4
Workout 1, 2, & 3: Brisk 5-minute warm-up walk. Then do the following:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2 1/2  minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Week 5
Workout 1: Brisk 5-minute warm-up walk.

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
  

Workout 2: Brisk 5-minute warm-up walk.

• Jog 3/4 mile (or 8 minutes)
• Walk 1/2 mile (or 5 minutes)
• Jog 3/4 mile (or 8 minutes)

Workout 3: Brisk 5-minute warm-up walk. Then jog 2 miles (or 20 minutes) with no walking.

Week 6
Workout 1: Brisk 5-minute warm-up walk.

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Workout 2: Brisk 5-minute warm-up walk.

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minutes)

Workout 3: Brisk 5-minute warm-up walk. Then jog 2 1/4 miles (or 25 minutes) with no walking.

Week 7
Workout 1, 2 & 3: Brisk 5-minute warm-up walk. Then jog 2.5 miles (or 25 minutes) with no walking.

Week 8
Workout 1, 2 & 3: Brisk 5-minute warm-up walk. Then jog 2.75 miles (or 28 minutes) with no walking.

Week 9
Workout 1, 2 & 3: Brisk 5-minute warm-up walk. Then jog 3 miles (or 30 minutes).