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KellyAnn

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Even in Paradise ! ( On spring break in Hawaii with High school band). I feel so accomplished !! I completed W8D3.

 

5 of the kids want me take them running tommorow, It wasn't in my original plans but what the heck!!

 

Next week I'm on to the 10K training

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Even in Paradise ! ( On spring break in Hawaii with High school band). I feel so accomplished !! I completed W8D3.

5 of the kids want me take them running tomorrow, It wasn't in my original plans but what the heck!!

Next week I'm on to the 10K training

Congratulation! What a grand finish of C25K!

 

PS It would be great if kids would bring musical instruments and play from start to the finish! :D

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After forced interruption in my runs (ankle) I decided to start over the program, but with bigger incline and faster pace

Week 1, Day 1 (Speedy version)

5 min warm up walk

16 x ( 1 min run -  1.5 min walk)

5 min walk

+5 min cool down.

 

All walks (except cool down)  done with 4% incline and 3.8 mph speed

All runs done with 3% incline and 6.5 mph speed.

 

Total distance is 4.1 miles for 55 min and average pace is about 14

It feels OK so I pushed myself and did double number of intervals :o .

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Week 1, Day 2 (Speedy version)

 

My joints did not like my previous "Hooray" day, so I decided to be more reasonable, just a bit... :)

 

5 min warm up walk

10 x ( 1 min run -  1.5 min walk)

5 min walk

 

All walks --  4% incline and 3.8 mph speed.

All runs  --  3% incline and 6.5 mph speed.

 

 

Total distance is 2.71 miles for 36 min and average pace is under 14

 

In the morning I've also  walked  3.2 miles to feed my pedometer :D so the total distance is good.

 

UPDATE

Week 1, Day 3 (Speedy version)

 

Sunday evening I went to a birthday party and was not on my best behavior :unsure:

Day 3 was a challenging event...

 

20 min warm-up walk (1.3 miles, incline 2%)

 

5min walk

10 x ( 1 min run -  1.5 min walk)

5 min walk

 

20 min cool-down walk (1.3 miles, incline 2%)

 

All walks except warm-um  --  4% incline and 3.8 mph speed.

All runs  --  3% incline and 6.5 mph speed.

Warm-um walk and cool-down walk are 2% incline

 

Total distance 5 miles, time 75 min.

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It is Wednesday, there is no point to start week 2. I decided to try  interval training for couple of days.

It is light version of the training I have found on the internet. I have to adapt it to my abilities.

 

2.5 mils, 32min, average pace is under 14.

 

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