ONLY 5 MORE DAYS!!!!!!!!!!!!
You'd think I was about to run a marathon with the nerves I'm starting to get.
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Couch Potato to 10K
Week 1:
walk 1/8 of a mile (half of a lap if you are on a track)
jog 1/8
walk 1/8
jog 1/8
Continue alternating this way until you have reached a mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.
Never less than 4 days or more than 6 days weekly.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
**** Here we go! All running from now on! ***** You can go off the track and on the road for some runs if you wish. There are some recommended & measured paths at the end of this, please stay on the schedule and go no further than the schedule suggests!
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here's your weekly 'Stay in Shape' schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile
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