Here are the details from yesterday's run:
Distance: 3.1 Miles
Time: 31:19 Minutes
Pace: 10:05/mile
Details: This run was Day 1, Week 7 of the Couch-to-5K Running Plan. It begins with a 5-minute brisk walk, followed by a 25 minute jog. I ran on the treadmill, and walked at 4 MPH, followed by 10 minutes at 6.5 MPH, 5 minutes at 6 MPH, 3 minutes at 6.5 MPH, 3 minutes at 6 MPH, 30 seconds at 6.5 MPH, 30 seconds at 7 MPH for the next 3 minutes, finishing up with 20 seconds at 6.5 MPH, 20 seconds at 7.0 MPH, and 20 seconds at 7.5 MPH. I then walked at 4 MPH to cool down, and noted my time at 3.1 miles.
Over the last few years I've been an on-again, off-again runner (really jogger), as part of my normal exercise routine. I would go through phases were most of my cardio work was running, and phases were none of my carido work was running. In that time I even entered a 5K (Susan G. Komen Race for the Cure 5K in the spring of 2006). Since this past spring, I've done a pretty even mix of running and other forms of cardio, such as the elliptical cross-trainer. However, in the last several weeks, I've turned almost 100% to running, as I train for the Arthritis Foundation's Jingle Bell Run/Walk. (By the way, if you're in the D/FW area, and would like to participate, please join our team, the Frosties.)
The program I'm using to prepare myself is the Couch-to-5K Running Plan from Cool Running. The Couch-to-5K Running Plan is a 9-week program intended to get folks from the couch to the finish line of a 5K. While I already had a decent fitness foundation, I'd say that the program is very good. I am on day 2 of week 7, and can see a vast improvement in my fitness level, especially my endurance and ability to recover. In fact, I am on the cusp of getting hooked into running, and am considering the possibility of perhaps a 10K next year. But first, I'll keep working on building up my base, increasing my endurance, and hopefully my speed will follow.
If you've been looking for an easy-to-follow fitness program that's put together with a beginner in mind, but can easily be tailored to suit your own personal level of fitness, the Couch-to-5K Running Plan is a good one.
By the way, I am over halfway to my goal of $500 raised for the Arthritis Foundation's Jingle Bell Run. Please help, if you can, or join us for the run/walk. Also, my team, The Frosties, is 67% of the way to its goal of $1000! Thanks to everyone that is already supporting us.