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5k my way (well actually the spark people way)


Sunday, March 20, 2011

I was reading through one of my team mates (One-der-land Will-a-bies) blogs yesterday and saw that they had just started running.

It reminded me that a year and half ago I had started doing to couch to 5k programme but with moving countries and hundred and 1 other excuses I never actually finished I never did my 5 k.

So Today I found a new spark team ' SparkPeople's 5K Your Way Rookie Running Program' and their training plan. I've posted the plan below incase anyone is interested.

I have just downloaded a HIIT apps for my phone so Im ready to go - Today is week1 day 1 - Look s easy right ? everyone can do anything for just one minute - well I am off to give it a shot - which me luck.

Week 1 (to be repeated on 3 non-consecutive days)
Walk 4 minutes, jog 1 minute. Repeat 3 times. (Total workout time: 20 minutes)

Week 2 (to be repeated on 3 non-consecutive days)
Walk 3 minutes, then jog 2 minutes. Repeat 4 times. (Total workout time: 25 minutes)

Week 3 (to be repeated on 3 non-consecutive days)
Walk 3 minutes, jog 2 minutes. Repeat 5 times. (Total workout time: 30 minutes)

Week 4 (to be repeated on 3 non-consecutive days)
Walk 2 minutes, jog 3 minutes. Repeat 4 times. (Total workout time: 25 minutes)

Week 5 (to be repeated on 3 non-consecutive days)
Walk 2 minutes, jog 3 minutes. Repeat 5 times. (Total workout time: 30 minutes)

Week 6 (to be repeated on 3 non-consecutive days)
Walk 1 minute, jog 3 minutes. Repeat 7 times. (Total workout time: 32 minutes)

Week 7 (to be repeated on 3 non-consecutive days)
Walk 1 minute, jog 4 minutes. Repeat 6 times. (Total workout time: 35 minutes)

Week 8
Day 1 - Walk 1 minute, jog 4 minutes. Repeat 7 times. (Total workout time: 40 mins)
Day 3 - Walk 1 minute, jog 4 minutes. Repeat 7 times. (Total workout time: 40 mins)
Day 5 -RACE DAY! Run for 3.1 miles.

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Member Comments About This Blog Post:
FITFABJENN 3/20/2011 11:07AM

    I have also been toying with this idea. I'm thinking this is something I will tackle when school lets out in June. Thanks for posting your plan. You can do it!

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SCRAP317 3/20/2011 9:28AM

    Hey - thanks for sharing this - I've been toying with the idea of doing this but I've been afraid of hurting my knees or ankles because of my weight. I think I'm going to give it a try! Good luck to you and me!

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