Let It Burn

It’s on June 5th … My first run was a few weeks ago … my heart felt like it was gonna fall out after 30 seconds. Today, I ran for 5 min, walked, ran 5 min, walked, and then ran 7 min straight. Today was a good day. Kinda following Couch to 5k … http://www.coolrunning.com/engine/2/2_3/181.shtml 

I read, “I’m Overweight and I want to Run a Half. Where do I start?” I say, “Me too!” 

I read this under the “For Beginners Only” Section by Runner’s World’s Susan Paul. According to Paul, there are three phases to complete. 

1. 3-5 days/week, walking for week 1-8.
2. 3-4 days/week, running and walking in intervals + one long session on the weekend for week 9-20.
3. Follow a 10-12 week half-marathon training plan. 

Phase I:

Week 1: 25 min
Week 2: 30 min
Week 3: 35 min
Week 4: 40 min
Week 5: 45 min
Week 6: 50 min
Week 7: 55 min
Week 8: 60 min

Phase II:

Week 9: walk 3:00, run 30 s for 60 min on weekdays; one weekend session of 65 min

Week 10: walk 3:00run 45 s for 60 min on weekdays; one weekend session of 70 min

Week 11: walk 3:00, run 1:00 for 60 min on weekdays; one weekend session of 75 min

Week 12: walk 2:30, run 1:15 for 60 minutes on weekdays; one weekend session of 80 min

Week 13: walk 2:30, run 1:30 for 60 minutes on weekdays; one weekend session of 85 min

Week 14: walk 2:00, run 1:45 for 60 minutes on weekdays; one weekend session of 90 min

Week 15: walk 2:00, run 2:00 for 60 minutes on weekdays; one weekend session of 90 min

Week 16: walk 1:30, run 2:15 for 60 minutes on weekdays; one weekend session of 90 min

Week 18: walk 1:30, run 2:30 for 60 minutes on weekdays; one weekend session of 90 min

Week 19: walk 1:00, run 2:45 for 60 minutes on weekdays; one weekend session of 90 min

Week 20: walk 1:00, run 3:00 for 60 minutes on weekdays; one weekend session of 90 min

(Source: beginners.runnersworld.com)