I recently finished a a couch to 5k program and have worked up to running for 30 minutes straight. I’ve also run a couple 5k races along the way (without any walking!). I’ve since signed up for a 5k, a 5 miler, and a 10k between now and November.
Since I need to work up to running 6.2 miles in the next four or so months, I knew I’d need some sort of training plan. I also like the structure of having a plan to follow. And hopefully scheduling my workouts ahead of time will help me stick to them!
I wanted to increase my mileage gradually, starting with a long run on the weekend and then in the middle of the week. I slightly adapted an intermediate training plan from the Runner’s World Complete Book of Women’s Running.
Here’s the training plan:
You can also open the spreadsheet here.
I’ll be sure to post updates throughout the program.
Workout
Session with my trainer (1 hour circuit training)
Breakfast
Protein Oats with blueberries
I added a spoonful of almond butter.
Snack
I am a huge fan of cherries, so I picked some up at Trader Joe’s yesterday.
They weren’t as good as I was hoping, but still not a bad snack. I also had some greek yogurt.
Lunch
Leftover superfood salad with shrimp. Soooo good.
Snack
Before heading to the gym, I grabbed a Clif Builder’s Protein Bar. I had the chocolate mint flavor. These could seriously be habit forming. I liked that it had a little bit of crunch to it.
Dinner
I didn’t feel like cooking, so I made a PB&J sandwich and had a glass of milk for a little extra protein.
Any fun plans for the 4th of July? I’m going to a rooftop BBQ that a friend is hosting. Enjoy the holiday!
[...] idea right now. I also missed my run on Friday, so I think I might have to repeat this week in my training plan. I’d rather do that than increase my mileage too quickly and get [...]