Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each).
When you complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week.
Never less than 4 days or more than 6 days weekly.
NOTE: I don't have access to a track... I do this week and the others with my Nike Run app because it tells me when I've gone 0.25. So I walk the first 0.12, and then run until the voice over tells me I've reached 0.25 - and so on for a whole mile. That way I don't have to be looking down while I'm running.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 0 .25 mile (one lap) then
Walk 0 .12mile (1/2 half lap)
Jog .50 mile (2 laps)
Walk .25 mile (1 lap)
Jog .25mile (1 lap)
Walk .12mile (half-lap)
Jog .50 mile...go home
Total Weekly Mileage: 8-12 (depending on whether you run 4 or 6 days)
(Again - I do this w my phone on the Nike + Running app!).
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
.50 mile jog, .25 mile walk, .50 mile jog, .25 mile walk, .50 mile jog. total 2 miles. go home
Day 2: 5 minute warm up, then: .75 mile jog (3 laps) .50 mile walk (2 laps) .75 mile jog. total 2 miles. go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Total: 10
Week 4:
5 workouts this week.
Day 1: warm up, then: .50 mile jog, .25 mile walk, .75 mile jog, .25 mile walk, .50 mile jog: total 2.25 miles. go home.
Day 2: warm up, then: 1 mile jog (4 laps) .25 mile walk, 1 mile jog. total 2.25 miles. go home.
Day 3: warm up, then: 2.25mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
Total: 11.25
**** Here we go! All running from now on! *****
Please stay on the schedule and go no further than the schedule suggests!
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days.
Total: 12.5
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Total: 10-12 mi
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here's your weekly 'Stay in Shape' schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Total: 14.25
Extra Week:
3 mi every day, 5 days
Total: 15
Extra Week:
3 mi every day, 4 days, plus one 4 mile run (total of running 5 days)
Total: 16
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Total: 17
Extra week
Day 1: 3 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 3 miles
Day 5: 4.5 miles
Total: 18.5
Extra week:
Day 1: 3 miles
Day 2: 4 miles
Day 3: 5 mi
Day 4: 3 mi
Day 5: 5 mi
Total: 20
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Total: 21
Extra week:
Day 1: 4 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 4 miles
Total: 23
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile
Total: 25
