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Do Life by Ben Davis ~ 5K 10-Week Training Guide

Wednesday, July 17, 2013

emoticonJuly 17, 2013

Week 1
"Making real, lasting change is like plowing a path. The more you use it, the easier it gets." ~ Terri Trespicio
7/17 Day 1 = Walk 20 min emoticon
7/18 Day 2 = rest emoticon
7/19 Day 3 = alt 30 sec Jog / 2 min Walk = 20 min emoticon 1.4 miles
7/20 Day 4 = alt 1 min Jog / 90 sec Walk = 25 min emoticon 2 miles
7/21 Day 5 = rest emoticon
7/22 Day 6 = alt 1 min Jog / 1 min Walk = 26 min emoticon 2 miles
7/23 Day 7 = Walk 15 min emoticon


Week 2
7/24 Day 1 = alt 1 min Jog / 1 min Walk = 30 min emoticon 2.16 miles
7/25 Day 2 = rest emoticon
7/26 Day 3 = alt 3 min Jog / 2 min Walk = 23 min emoticon 1.79 miles
7/27 Day 4 = Walk 5 min / Jog 13 min / Walk 15 min emoticon
7/28 Day 5 = rest emoticon
7/29 Day 6 = Jog 15 min emoticon
7/30 Day 7 = Walk 20 min emoticon


Week 3
7/31 Day 1 = Run 1 mile emoticon
8/1 Day 2 = cross-train, stretch emoticon
8/2 Day 3 = Run 1 mile / 15 min Walk emoticon
8/3 Day 4 = Run 1.25 miles emoticon
8/4 Day 5 = rest emoticon
8/5 Day 6 = Run 1.5 mile 15 min Walk javascript:void(0); emoticon
8/6 Day 7 = Walk 30 min emoticon


Week 4
8/7 Day 1 = Run 1 mile emoticon
8/8 Day 2 = Run 1.25 miles emoticon
8/9 Day 3 = rest emoticon
8/10 Day 4 = Run 1.5 miles emoticon
8/11 Day 5 = rest emoticon
8/12 Day 6 = Run 2 miles emoticon
8/13 Day 7 = Jog 2 miles emoticon


Week 5
8/14 Day 1 = Run 2 miles emoticon
8/15 Day 2 = Run 2.25 miles emoticon
8/16 Day 3 = Run 2 miles emoticon
8/17 Day 4 = rest emoticon
8/18 Day 5 = rest emoticon
8/19 Day 6 = Run 2.5 miles emoticon
8/20 Day 7 = Jog 2 miles emoticon


Week 6
8/21 Day 1 = Run 2.25 miles emoticon
8/22 Day 2 = Run 2 miles emoticon
8/23 Day 3 = Run 2.25 miles emoticon
8/24 Day 4 = rest emoticon
8/25 Day 5 = rest emoticon
8/26 Day 6 = Run 2.5 miles emoticon
8/27 Day 7 = Jog 2 miles emoticon


Week 7
8/28 Day 1 = Run 2.25 miles emoticon
8/29 Day 2 = Run 2.25 miles emoticon
8/30 Day 3 = Run 2.5 miles emoticon
8/31 Day 4 = rest emoticon
9/1 Day 5 = rest emoticon
9/2 Day 6 = Run 2.75 miles emoticon
9/3 Day 7 = Jog 2 miles emoticon


Week 8
9/4 Day 1 = Run 2.5 miles emoticon
9/5 Day 2 = Run 2.25 miles emoticon
9/6 Day 3 = Run 2.25 miles emoticon
9/7 Day 4 = Run 1 mle, timing myself. Go fast. emoticon
9/8 Day 5 = rest emoticon
9/9 Day 6 = Run 2.75 miles emoticon
9/10 Day 7 = Jog 1.5 miles emoticon


Week 9
9/11 Day 1 = Run 2.5 miles emoticon
9/12 Day 2 = Run 3 miles emoticon
9/13 Day 3 = Run 3 miles emoticon My daughter's b-day today
9/14 Day 4 = Run 2 miles
9/15 Day 5 = rest
9/16 Day 6 = Run 3 miles
9/17 Day 7 = Jog 2 miles


Week 10
9/18 Day 1 = rest, stretch
9/19 Day 2 = Run 3 miles
9/20 Day 3 = rest
9/21 Day 4 = Walk 30 min
9/22 Day 5 = rest
9/23 Day 6 = rest
9/24 Day 7 emoticon


9/24 First 5K:
10/1 Second 5K:
10/8 Third 5K:
10/15 Fourth 5K:
10/22 Fifth 5K:
10/29 Sixth 5K:
11/5 Seventh 5K:
11/12 Eight 5K:
11/19 Ninth 5K:
11/26 Tenth 5K:

101 Kicks In The Butt ~ tips and inspiring quotes to keep motivated:
www.runnersworld.com/run
ners-stories/101-kicks-but
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Your drive for success simply cannot steer you wrong right now, so let it introduce you to new and exciting circumstances today! Meeting new people and tackling difficult new challenges might not be the first things on your wish list. But once you get started in on something with this much possibility you won't be able to stop until you have reached your goal. Friends are seeing new strength in you, and it is time that you started seeing it in yourself, too!


“Preserve your confidence.”
When you use others as your measuring stick, you usually come up short. You convince yourself you’re not as clever, beautiful, thin or talented.
Lasting satisfaction and confidence comes from appreciating yourself with all that you have to offer. Equating yourself with others eats away at your confidence and leaves you feeling inferior.
Remind yourself of these simple truths. You are a unique and special person, exactly as you are. You’re one-of-a-kind and you’re irreplaceable.
With convictions such as these, you confidence is impermeable, just as it should be.
©Jane Powell – Meditations for Women
Today’s Affirmation: I am confident in my own worth as a woman.
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  Member Comments About This Blog Post:

FITMARY 8/2/2013 8:09AM

    Lotta runnin' goin' on!
emoticon emoticon emoticon

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TRAINER_T 7/24/2013 11:29AM

    Great workout plan too........ emoticon

Comment edited on: 7/24/2013 11:29:36 AM

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TRAINER_T 7/24/2013 11:28AM

    You got this girl, its going to be fun!!! emoticon

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UFEDAK85 7/18/2013 10:00AM

    Wow, this schedule looks awesome! emoticon

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GLAMNGLOWDIVA 7/18/2013 1:32AM

    That is an amazing set up you have for yourself. Good luck!

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