The Goal and The Program

The Goal: to jog one mile without stopping or walking. I don't care how slowly I go. I don't care if I make a new record for the slowest jog. I just want to jog a mile, a whole mile. Once that's under my belt, I'll work on upping the speed to something respectable.

The Program: The program I am following is a variation of the Couch-to-5K running program. Mine varies slightly.


Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.

By week 7 I should be jogging my mile. As of right now I am on week 3. It was a scary jump to go from jogging 2 minutes to 3 minutes. Two minutes was hard enough for me - but 3 minutes!? with only a 1 minute walk in between!? But, surprisingly it went rather well. Next week I will be running 5 minutes at a time. I'm shaking in my sneakers!!