That’s it, I took the plunge and officially signed up for a 5K in April! April 17th to be exact. I’ve signed up for the Banque Scotia 21k & 5k here taking place at Parc Jean-Drapeau. They don’t have the 5k route up yet, but when it’s up I’ll post it here. So far I think I’m running it alone. I asked a few friends, but no one has joined me, although a friend is running the 21k. We’ll be there to support each other! I’m hoping I can convince a friend to join me, but if not that’s okay. I will run it regardless!
It’s12 weeks away. I hope I can run the whole way without walking – that’s my goal. So far I can walk/run
5K 3K in about 30 mins. My last treadmill session I walked briskly for 5 mins and then alternated jogging (7.0 mph km/h) for 60 seconds and walking (6.3 mph km/h) 90 seconds. I mentioned before that I’m following the Couch to 5k program – which I am, but I’ve started at 35 mins instead of 20. I feel comfortable here so I’ll continue. I have one more session at 60/90 intervals. This coming Thursday I will bump it up to 90 seconds jogging and 120 seconds walking.
I’m only training on the treadmill twice a week for now. This is realistic for me and I don’t want to push myself with an unrealistic schdedule I can’t keep up. This is an increase from 2010 when I was going to the gym once a week (yay for small victories!). Here’s what my weekly workout schedule looks like:
Tuesday: GYM – Treadmill 35 mins; weight training (arms) 35-40mins
Wednesday: Rest or minimum 75 min walk or Walk Away the Pounds Workout Video – either 3 or 4mile
Thursday: GYM – Treadmill 35 mins; weight training (legs) 35-40mins
Friday: Rest or Walk Away the Pounds Workout Video – either 3 or 4mile
Saturday: HOME: Walk Away the Pounds Workout Video – either 3 or 4mile
Sunday: HOME: Walk Away the Pounds Workout Video – either 3 or 4mile
Monday: Rest or Walk Away the Pounds Workout Video – either 3 or 4mile
I always make sure I have at least 2 rest days. Between Wednesday, Friday, and Monday this gives me flexibility with I need with my schedule. Because my work demands change easily from week to week this gives me the flexibility to still stay on track with my workouts, but still account for unexpected events.
I alternate between the 3 and 4 mile WATP videos depending on whether or not I want to workout with the flex band and work my arms. I try not to set a schedule for this so that I can keep my body guessing. I started the 4-mile this month. I also have a 5-mile workout video I hope to start in February.