Week 2 Plan

Got the stomach flu on Saturday so I didn't run.

But plan for this week is:

Monday
9 warm-up
12 run/walk of 30:60 intervals
9 cool down

Wednesday
8 warm-up
15 run/walk of 30:60 intervals
7 cool down

Saturday
10 min warm-up
1 mile run/walk of 30:60 intervals
10 min warm-up

2011 Plan - Week 1

Week 1 plan

Monday/Wednesday
5 min warm-up
15 min run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down

Saturday
5 min warm-up
1 mile run/walk at 15:00 min mile (4.0 mph) pace
30 sec run:90 sec walk
5 min cool down

My plan is to try to accomplish and commit to something achievable, not over the top, and challenging all at the same time. So, I am planning on run/walking a 5K in 9 weeks and a 10K 8 weeks after that.

Mondays and Wednesdays at the gym on the treadmill and Saturday mornings an outside run.