my fitness
let me go ahead and put this out there-i don’t consider myself a runner.
yea, so i’ve completed a half marathon and multiple 5k’s, but i merely survived those races-i didn’t really train for them. but i want to do things the right way (read: avoid injuries and pain!) this time around, so i’m training for this 5k my friend puts on every year at the end of October. it’s a pretty cool race actually…it’s centered around halloween and you get to dress up in a costume (which i have yet to do)!
you’d think i have training plan all laid out by each day of the week, but let’s get real-all the training plans i’ve planned out before were never followed.
so, i’m just making it up as i go along this time around! there’s no pressure to stay on course with what the plan says and i don’t feel guilty if i don’t get in all my planned runs!
without further adiou, here’s what i’ve done so far as part of my 5k “training”:
september 9th:
incline interval workout from self’s “lose 8 pounds in the gym” plan.
- warm up at 5.5 mph for 5 minutes with 0% incline
- in one minute intervals, start walking at 3.0 mph (recovery pace) with 5% incline
- during the next minute, run at 6.5 mph, keeping incline at 5%
- walk for one minute at 3.0 mph (recovery pace), and up incline to 6%
- run for one minute at 6.3 mph, keeping incline at 6%
- repeat process by reverting back to recovery pace (3.0 mph) after every run
- for each running interval, decrease the speed by 0.2 mph for each % incline increase (ex: 6.1 mph with 7% incline; 5.9 mph with 8% incline, etc….)
- once 15% incline running interval is complete, cool down at 3.0 mph for 3 minutes with 0% incline
please note that the workout is from self. i take no credit for this workout, except to testify that this workout kicked my booty!
september 7th:
run 2 miles outside, untimed…..with lots of hills
{i’m sure some running happened between here and there, but i can’t remember 
}
august 27th:
workout from susan‘s killer weights routine!
august 24th
august 17th
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