This is it!! This was the last run of the C25K training plan! It is a 9 week plan, but I completed it in 11 weeks since I was not 100% consistent with running 3 times per week. Ask me if I care! I still progressed from running 60 seconds at a time to running 30 minutes at a time in less than 3 months. I’ll take it!
I ran on the treadmill Saturday afternoon while watching a TV show to pass the time. I followed the run with some toning exercises from the Weight Watchers Time Crunch Training DVD. I completed the 10 minute upper body and the 10 minute core sections.
Couch to 5K Week 9 Day 3
Walk 5 minutes to warm up
Run 30 minutes
Walk 5 minutes to cool down
I ran at a speed of 5.0 (12 min/mile) for 36 minutes!! I was supposed to run 30 minutes for this workout, but I figured I should try to hit the 3 mile mark since I have a 5K (3.1 miles) in just 2 weeks. I also knew that 6 more minutes was only 1/2 mile, so I coached myself through it by telling myself “You’re awesome, You’ve got this, It’s only 1/2 mile – no problem, etc., etc. Your attitude makes such a difference!! I walked at a speed of 3.0 as usual for my warm up and cool down.
I guess I finished with a bang! The plan is supposed to get you to running a 5K at the end, but I don’t know many people that can run a 5K in 30 minutes after just 9 weeks of training. That would mean running a 10 minute mile or a 6.0 speed on the treadmill. That’s something you have to work up to. I used to be able to run a 5K in under 30 minutes and I hope to get back there at some point. My PR for a 5K is 27:33, but that was way back in September of 2011. It would be great to get back there, but I have to focus on distance more than speed. For now, I’m just thrilled that I’m able to run 3 miles again, even if it is slower than it used to be!
So now what? Do I just stop running? Of course not, but I need a new plan to follow. I have tried the vague plan of “just run 3 times per week” and that never seems to work well for me. Especially with the 8K in June and the 1/2 marathon in August, I know that I really need to keep training.
I was originally planning to follow a Hal Higdon Training Plan. He’s well respected in the running community, and I have used his plans in the past. However, I’ve recently started using the Runkeeper app to track my progress and set goals. I just discovered that the app has some built in training plans, so I’m going to use the “Beginner Half Marathon to finish” plan within Runkeeper. It’s a little longer than I actually have, but I can tweak the last few weeks to fit my needs. I like that you can see the workouts your friends are doing and interact with them within Runkeeper. If you use Runkeeper, view my page and add me as a friend so we can motivate each other! My username is notreallyhungry!
Going forward I plan to post just one Running Recap each week. I felt like writing a post every time I ran was too much for me and probably not all that exciting for you. Wish me luck as I start the next phase of my training!
Do you have a goal? Share it in the comments! Goals keep us focused and give us something to work towards. If you don’t have a goal in mind, set one right now!