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JESSALOU
30,000-39,999 SparkPoints 34,607
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exercise accountability

Friday, June 21, 2013

since I am going to be doing the 10k over all but last night proved i have to start some where.... well.. i will be doing a "modified" version of the 5k and here is what my over all plan will be.



Week 1
weds stretch & strength
thrus 1.5 m run
Fri 30 min cross
Sat 1.5 m run
Sun Rest
Mon 40 min cross
tues 30-60 min walk


Week 2
Weds stretch & strength
thurs 1.75 m run
Fri 30 min cross
Sat 1.5 m run
Sun 40 min cross
Mon 1.75 m run
Tues 35-60 min walk


Week 3
Weds stretch & strength
Thrus 2 m run
Fri 35 min cross
Sat 1.5 m run
Sun 50 min cross
Mon 2 m run
Tues 40-60 min walk


Week 4
Weds stretch & strength
Thurs 2.25 m run
Fri 35 min cross
Sat 1.5 m run
Sun 50 min cross
Mon 2.25 m run
Tues 45-60 min walk


Week 5
Weds stretch & strength
Thurs 2.5 m run
Fri 40 min cross
Sat 2 m run
Sun 60 min cross
Mon 2.5 m run
Tues 50-60 min walk

Week 6

Weds stretch & strength
Thurs 2.75 m run
Fri 40 min cross
Sat 2 m run
Sun 60 min cross
Mon 2.75 m run
Tues 55-60 min walk


Week 7
Weds stretch & strength
Thurs 3 m run
Fri 45 min cross
Sat 2 m run
Sun 60 min cross
Mon 3 m run
Tues 60 min walk

week 8
Weds stretch & strength
Thurs 3 m run
Fri 30 min cross
Sat 2 m run
Sun Rest
Mon Rest
Tues 5-K Race



week 9/1 (starting 10k)

Weds stretch & strength
Thrus 2.5 m run
Fri 30 min cross
Sat 2.0 m run + strength
Sun Rest
Mon 40 min cross
Tues 3 m run


Week 10/2
Weds stretch & strength
Thurs 2.5 m run
Fri 30 min cross
Sat 2.0 m run + strength
Sun Rest
Mon 40 min cross
Tues 3.5 m run


Week 11/3
Weds stretch & strength
thurs 2.5 m run
Fri 35 min cross
Sat 2.0 m run + strength
sun Rest
Mon 50 min cross
Tues 4 m run

Week 12/4
Weds stretch & strength
Thurs 3 m run
Fri 35 min cross
Sat 2.0 m run + strength
Sun Rest
Mon 50 min cross
Tues 4 m run


Week 13/5
Weds stretch & strength
Thurs 3 m run
Fri 40 min cross
Sat 2.0 m run + strength
Sun Rest
Mon 60 min cross
Tues 4.5 m run


week 14/6
Weds stretch & strength
thurs 3 m run
fri 40 min cross
sat 2.0 m run + strength
Sun Rest
Mon 60 min cross
Tues 5 m run


Week 15/7
weds stretch & strength
thurs 3 m run
Fri 45 min cross
Sat 2.0 m run + strength
Sun Rest
Mon 60 min cross
Tues 5.5 m run


Week 16/8
Weds stretch & strength
Thurs 3 m run
Fri 30 min cross
Sat 2.0 m run + strength
Sun Rest
Mon Rest
Tues 10-K Race


i will mark sundays as rest days but i know me and if i dont do something i will end up slacking and not wanting to go again on mondays..........so..... well, this is my accountability............ so far so good, took care of wednesday, and thursday, but only got 1 mile in cause that is the day i realized i have to work up to the 10k...... so we will! and here goes nothing!!!
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Member Comments About This Blog Post
  • v FIERCEONE4PEACE
    great plan!
    1163 days ago
  • v UNICORN212
    Now print it out and put it on your fridge - you have to follow it to make it work!

    Sometimes I wish I could run. But it does not help the old bones and joints! LOL
    1164 days ago
  • v TODAYIAM
    You will do great!! Its awesome that you have it all planned out like that! I should do something like that.
    1164 days ago
  • v DENACARPER
    sounds like a good plan - I know you can do it.

    Keep up the great work!

    Dena emoticon emoticon emoticon
    1165 days ago
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