I now have a goal that involves running. It is really insane. I hate running. I have never liked running. But, I am determined to get in shape before my 30th. My first goal is to do the annual Jingle Bell run in Seattle. My basic plan started two weeks ago. I have 7 more to go. This article is pretty good and is basically what I am doing. So far so good. I did have a little pain in my knee on Thursday but it is feeling a little better now. My friend suggested getting a simple brace to help keep my knee cap in place. I have also ordered Running for Woman. I have heard it is a great book and should have it on my porch tomorrow. I will try to keep track of my progress as I continue my training.
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following: | Brisk five-minute warmup walk, then do two repetitions of the following: | Brisk five-minute warmup walk, then do two repetitions of the following: |
| Jog 200 yards (or 90 seconds) | Jog 200 yards (or 90 seconds) | Jog 200 yards (or 90 seconds) | |
| Walk 200 yards (or 90 seconds) | Walk 200 yards (or 90 seconds) | Walk 200 yards (or 90 seconds) | |
| Jog 400 yards (or 3 minutes) | Jog 400 yards (or 3 minutes) | Jog 400 yards (or 3 minutes) | |
| Walk 400 yards (or three minutes) | Walk 400 yards (or three minutes) | Walk 400 yards (or three minutes) | |
| 4 | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then: |
| Jog 1/4 mile (or 3 minutes) | Jog 1/4 mile (or 3 minutes) | Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | Walk 1/8 mile (or 90 seconds) | Walk 1/8 mile (or 90 seconds) | |
| Jog 1/2 mile (or 5 minutes) | Jog 1/2 mile (or 5 minutes) | Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 2-1/2 minutes) | Walk 1/4 mile (or 2-1/2 minutes) | Walk 1/4 mile (or 2-1/2 minutes) | |
| Jog 1/4 mile (or 3 minutes) | Jog 1/4 mile (or 3 minutes) | Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | Walk 1/8 mile (or 90 seconds) | Walk 1/8 mile (or 90 seconds) | |
| Jog 1/2 mile (or 5 minutes) | Jog 1/2 mile (or 5 minutes) | Jog 1/2 mile (or 5 minutes) | |
| 5 | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| Jog 1/2 mile (or 5 minutes) | Jog 3/4 mile (or 8 minutes) | ||
| Walk 1/4 mile (or 3 minutes) | Walk 1/2 mile (or 5 minutes) | ||
| Jog 1/2 mile (or 5 minutes) | Jog 3/4 mile (or 8 minutes) | ||
| Walk 1/4 mile (or 3 minutes) | |||
| Jog 1/2 mile (or 5 minutes) | |||
| 6 | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then: | Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| Jog 1/2 mile (or 5 minutes) | Jog 1 mile (or 10 minutes) | ||
| Walk 1/4 mile (or 3 minutes) | Walk 1/4 mile (or 3 minutes) | ||
| Jog 3/4 mile (or 8 minutes) | Jog 1 mile (or 10 minutes) | ||
| Walk 1/4 mile (or 3 minutes) | |||
| Jog 1/2 mile (or 5 minutes) | |||
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Wow! Very ambitious! I posted a plan for my 40th, as well, without realizing that you had done the same for your 30th. Good luck.
(And I recommend lots of massage if you're going to be running that much.)
Posted by: LIEvans | October 26, 2006 at 07:37 AM
you are INSANE to take on this routine! Running is my ultimate nightmare :)
Posted by: siri | November 05, 2006 at 02:33 PM
you are INSANE to take on this routine! Running is my ultimate nightmare :)
Posted by: siri | November 05, 2006 at 02:33 PM
I know - I am completely insane! I have been out for a week because of my knee but I am hoping to be back and ready next Monday.
Posted by: KatFood | November 09, 2006 at 10:54 PM