So as I mentioned a couple days ago, I signed up for my first ever race and I have almost four weeks to prepare. I have one goal only: to run the entire 5k without walking. Now I know that’s not much for many but for me, it’s a big deal. Truth is, I’m crap at running without training in little tiny baby steps. My sister could just go out the door and run for 5k with next to no practice. Then there’s me who could run for maybe 500 meters before my lungs pop just 6-ish weeks ago. Seriously, wtf?
I found this ’’Couch to 5K’’ program on NHS.UK (the National Health Service institution in the UK) that aims to help people literally get from the couch to running 5k without stopping using their 9 week program. Week 1 looks like this: ’’ For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes’’. By week 9, you’re supposed to run for 30 minutes 3 times a week. As I’ve actually been running for some time already and I have 4 weeks to go, I decided to begin from week 6. It’s always 3 runs per week which I’m doing on Tuesday, Thursday and Saturday. According to the program, this week is going to look like this:
TUESDAY: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 8 minutes of walking and 5 minutes of running.
THURSDAY: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.
SATURDAY: a brisk 5-minute walk, then 25 minutes of running with no walking.
Intervals and then death on Saturday, nice 🙂 Oh, and I also do sprints once a week which I’m probably going to do on Tuesday.
I’m probably going to write weekly recaps about how this is going and some comments about how each run was. It’s currently Monday night as I’m writing this and I just finished a simple arm and shoulder workout with 3kg dumbbells. I did 3×20 bicep curls for each arm, 2×10 and 1×15 overhead presses, 3×15 lateral raises and 3×10 single handed tricep extensions. The first two sets in each move were pretty much a breeze, the resistance really grew in the third set only. I could’ve probably done more but I didn’t want to push it to where I cant ’’command’’ the reps completely anymore. After all that, I’m excited to go running again tomorrow.