Couch to 5k: Week 3

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And that's week 3 under my belt!

Here are the links to the previous posts in case you missed them:

Week 3 Recap

Day 1 Day 2 Day 3
Warm Up: Walk 5 min Warm Up: Walk 5 min Warm Up: Walk 5 min
Run: 1.5 min
Walk: 1.5 min
Run: 1.5 min
Walk: 1.5 min
Run: 2 min
Walk: 2 min
Run: 2.5 min
Walk: 2.5 min
Repeat 2 times
Run: 2.5 min
Walk: 2.5 min
Repeat 2 times
Run: 3 min
Walk: 3 min
Repeat 2 times
Run: 1.5 min
Walk: 1.5 min
Run: 1.5 min
Walk: 1.5 min
Run: 2 min
Walk: 2 min
Cool Down: Walk 5 min Cool Down: Walk 5 min Cool Down: Walk 5 min
Total time: 26 min Total time: 26 min Total time: 30 min

The first run of week 3 went really well and the 2.5 min run segments just flew by.  My calf gave no sign of any bother and it was a brilliant run.  The second run, which was the same format as the first was also great running wise, but not so great from a running outfit point of view - let me tell you what happened.  I had packed by bag for yoga on Tuesday but a slight mishap trapped my clothes in an airing cupboard and led me to miss my class, so my bag was still packed with yoga clothes when I went to the gym for my run.  The pants I had packed are only just usable for yoga but are really rubbish for running in and I spent the whole time trying to stop them falling down!  I actually had to pause the treadmill to pull them up as the cropped bottoms had just about reached my ankles - it was bad!

The last run of the week was the toughest.  I did feel some slight niggles from both legs but nothing that some stretching won't fix.  The 3 min run segments felt the toughest not because they were hard, but because I was battling my brain and the 2 hot cross buns I had for breakfast.

Week 4 Plan

There's no messing around in week 4 we get straight in there with 3,4,4,3 min run segments and then up the ante to 3,5,5,3 run segments for days 2 and 3.  This makes me nervous!  My plan to tackle this is to take it easy, try to keep the body relaxed and focus on form.  I certainly need to respect my body and the training and fuel up appropriately - maybe a hot cross bun after a run and not before!  I'll really need keep on top of the foam rolling especially since I won't be able to make a yoga class until the end of the week.

Day 1 Day 2 Day 3
Warm Up: Walk 5 min Warm Up: Walk 5 min Warm Up: Walk 5 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 4 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 2 min
Repeat 2 times
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Cool Down: Walk 5 min Cool Down: Walk 5 min Cool Down: Walk 5 min
Total time: 34 min Total time: 36 min Total time: 34 min

Races

In other news, I bit the bullet and entered the Unitec Run & Walk series, the Auckland 12k and the Blackmores XTERRA Auckland trail series!  The first of these events is a 6.5k trail run on the 17th May which is only 6 weeks away eep!

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