Adventures with Little Miss



Running Plan

Below is my running plan.  I am going to do my best to ensure that I follow it.  I am going to post once I complete a week to ensure that I am being both accountable to myself and hope that it will also keep me motivated based on my last post!

Week

Workout 1

Workout 2

Workout 3

One

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Two

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Three

Brisk five-minute warm-up walk, then do two repetitions of the following:

● Jog 200 yards (or 90 seconds)

● Walk 200 yards (or 90 seconds)

● Jog 400 yards (or 3 minutes)

● Walk 400 yards (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following:

● Jog 200 yards (or 90 seconds)

● Walk 200 yards (or 90 seconds)

● Jog 400 yards (or 3 minutes)

● Walk 400 yards (or three minutes)

Brisk five-minute warm-up walk, then do two repetitions of the following:

● Jog 200 yards (or 90 seconds)

● Walk 200 yards (or 90 seconds)

● Jog 400 yards (or 3 minutes)

● Walk 400 yards (or three minutes)

Four

Brisk five-minute warm-up walk, then:

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 2-1/2 minutes)

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 2-1/2 minutes)

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 2-1/2 minutes)

● Jog 1/4 mile (or 3 minutes)

● Walk 1/8 mile (or 90 seconds)

● Jog 1/2 mile (or 5 minutes)

Five

Brisk five-minute warm-up walk, then:

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

● Jog 3/4 mile (or 8 minutes)

● Walk 1/2 mile (or 5 minutes)

● Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

Six

Brisk five-minute warm-up walk, then:

● Jog 1/2 mile (or 5 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 3/4 mile (or 8 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm-up walk, then:

● Jog 1 mile (or 10 minutes)

● Walk 1/4 mile (or 3 minutes)

● Jog 1 mile (or 10 minutes)

Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Seven

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Eight

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Nine

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

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