Warning: This is another C25K post.
If you ask me, there are two things you need before you start running. (Well, three things if you include having a friend call you lame and taunt you into running with her.)
First, you need a schedule. Something to follow when you can’t remember what day it is or what you’re supposed to do or when you’re supposed to kick it up a notch. A few of you lovely, lovely readers have decided to try this crazy C25K thing with me, only to promptly fall over and die when you looked at the running schedule posted to the C25K website. Yeah, I’m not following that one. I promised a few of you that I would email you the schedule I am following, but I thought it would just be easier to post it here:
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Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day) |
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 25/0 | Off | 30/0 | Off | Off | 30/0 | 85/0 |
| 2 | Off | 27/3 | Off | 27/3 | Off | Off | 27/3 | 81/9 |
| 3 | Off | 24/6 | Off | 24/6 | Off | Off | 24/6 | 72/18 |
| 4 | Off | 27/3 | Off | 24/6 | Off | Off | 24/6 | 75/15 |
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Grand total: 313/42 |
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Phase – II Walk/Run Month 2 Mostly Walking (Times in minutes per day) |
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 21/9 | Off | 21/9 | Off | Off | 21/9 | 63/27 |
| 2 | Off | 18/12 | Off | 18/12 | Off | Off | 18/12 | 54/36 |
| 3 | Off | 15/15 | Off | 15/15 | Off | Off | 15/15 | 45/45 |
| 4 | Off | 18/12 | Off | 15/15 | Off | Off | 15/15 | 48/42 |
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Grand Total: 210/150 |
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Phase – III Walk/Run Month 3 Mostly Running (Times in minutes per day) |
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 12/18 | Off | 12/18 | Off | Off | 12/18 | 36/54 |
| 2 | Off | 9/21 | Off | 9/21 | Off | Off | 9/21 | 27/63 |
| 3 | Off | 6/24 | Off | 6/24 | Off | Off | 6/24 | 18/72 |
| 4 | Off | 9/21 | Off | 6/24 | Off | Off | 6/24 | 21/69 |
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Grand Total: 102/258 |
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Phase – IV Run Month 4 All Running (Times in minutes per day) |
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| Week | M | T | W | TH | F | S | S | TOTAL |
| 1 | Off | 15 | Off | 15 | Off | Off | 20 | 50 |
| 2 | Off | 20 | Off | 20 | Off | Off | 20 | 60 |
| 3 | Off | 20 | Off | 25 | Off | Off | 25 | 70 |
| 4 | Off | 25 | Off | 25 | Off | Off | 30 | 80 |
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Grand Total: 260 |
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The other thing you need is a good bunch o’ tunes on your iPod. For awhile, I just grabbed my iPod and hit the skip button a thousand million times each session. That was getting annoying. I’d go to stop my stopwatch and reset it and instead I’d hit the skip button – just after I found a good tune, too! – and I’d hit my watch when I went to skip a song… I was a mess. So I finally sat down and made myself a playlist. I was going to share it with you, too, because I want your input, but then I realized it’s over a hundred songs and you probably don’t want to scroll through that many songs. So here’s what I want you to do. Send me the songs you think I should add. About five or so songs, okay? My tastes are pretty eclectic; if I’m running, I just want the song to have a good beat. So send me anything and everything and I’ll give ‘em a whirl. Next week is my recover week (I move from 6 minutes down to 3 minutes), but the week after that I shoot up to 9 minutes of running. I am going to need some motivation, people!
August 30, 2009 at 4:23 am |
tears for fears. old school for sure, but great to run to. or walk, as i do.
August 31, 2009 at 8:03 am |
That schedule looks much easier. I will stop being freaked out now. Hmm as far as music I will have to do some thinking. Somehow the sound track to The Lion King doesn’t sound very motivating, but it is what is on my iPod and I have been listening to it because I am too lazy to change it. Also some K.T. Tunstall – Black Horse and The Cherry Tree.
When you run, is it 3 minutes all at once, or split throughout the workout?
Here I go again . . .