Week 3, May 13 to May 19
peteb79
Posts: 386
WOW, Week 3 already!!
All 3 days are the same again!
Day 1, 2, and 3
Brisk five-minute warmup walk
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
- This can be your cool down, unless you want to add another run then a 5 minute cool down walk
Here we go, do not let the 3 minute jog intimidate you! We can do it!
Don't forget to keep the spreadsheet updated for each exercise you do:
https://docs.google.com/spreadsheet/ccc?key=0Aqs2MH7Y8hmQdEszbjJSMEhyTTRRbE5ETkdZN0oyZFE#gid=0
All 3 days are the same again!
Day 1, 2, and 3
Brisk five-minute warmup walk
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
- This can be your cool down, unless you want to add another run then a 5 minute cool down walk
Here we go, do not let the 3 minute jog intimidate you! We can do it!
Don't forget to keep the spreadsheet updated for each exercise you do:
https://docs.google.com/spreadsheet/ccc?key=0Aqs2MH7Y8hmQdEszbjJSMEhyTTRRbE5ETkdZN0oyZFE#gid=0
0
Replies
-
Just completed week 3 day 1! .. I added an extra 3 minute run to work off some mothers day breakfast and dinner!0
-
Just finished day 1. I am proud that I was able to do the 2 - 3 minute jogs, but it was tough! I am glad tomorrow is an off day!!0
-
completed week 3 day 1 today. That last 3 minute jog was tough but I did it! My legs still feel like rubberbands 4 hours later!0
-
I just finished Day 1 of Week 3 and I feel great! I added another 3minute run, I was sort of getting in the groove of it and didn't want to stop! Looking forward to Day 2
0 -
wow can I just say that I was looking at the running plan again and am quite scared of week 5 LOL it goes from jogging 8 minutes on day 2 which is the longest jog up to that point to jogging 20 minutes the next day! I think that may be the week I have to repeat before moving on LOL0
-
wow can I just say that I was looking at the running plan again and am quite scared of week 5 LOL it goes from jogging 8 minutes on day 2 which is the longest jog up to that point to jogging 20 minutes the next day! I think that may be the week I have to repeat before moving on LOL
It does look intimidating and so did the 3 minute run this week, we went from 1.30 to 3 minutes!, doubling our last longest run.. so we can do this! The nice thing about this design though is that it's easy to repeat a week.. I might repeat week 3 or 4 myself..
The only thing that gets me through the long runs is just to forget what I am doing. Instead of looking forward to the next walking segment, I just forget I am running and listen to music and focus on breathing.0 -
It's hard for me to tune out the running because my 12 year old daughter is whining the whole time LMAO she loves to go do it with me but whines every time she runs then is all proud of herself when she's done haha0
-
It's hard for me to tune out the running because my 12 year old daughter is whining the whole time LMAO she loves to go do it with me but whines every time she runs then is all proud of herself when she's done haha
lol, I know how that goes I usually run with my 13 year old son and my 10 year old daughter, but she hurt her foot over the weekend and can't do the runs with us and she is pretty bummed about it. I also tried bringing my 7 year old daughter in week 2 and she was ready to go home after the first run.0 -
just completed day 3 of week 2 ---- I am a little behind. I sorta didnt exactly follow the plan because i was able to run 3 minutes straight already. I still intend to do my 3 days of week 3 and should be able to complete this week.0
-
I'm a little behind too! I do day 3 of week 2 tomorrow. I am trying not to look too far ahead in the program, and I keep telling myself to eat the elephant one bite at a time!!!0
-
Day 1 week 3 -- i did the cycle 1 1/2 times as had extra energy : ).....Hoping to do the next 2 days tomorrow and Saturday.
So -- here's the thing....about the fastest i can do the jog is 11:30 minute mile. I just dont think i could do a 10 minute mile but looks like that's what the program expects. Let me know thoughts for those of you who are more familiar with the program.0 -
Wow, nice progress guys! I am back to week 1!!! I had been running indoors but decided to take it outside for the rest of the weeks..... Big difference!!! It was like I hadn't been running at all! So yeah, I am now 2 weeks behind. But I am happy to be running.0
-
Njenva - couldn't agree more. I too find it much easier to run on a treadmill. Where i live is very hilly so running up hill is quite a challenge. I like the treadmill because i know my speed, but otherwise i much prefer outside, hills and all.0
-
Day 2 done this morning. I am going to try to do day 3 outside tomorrow.0
-
Hi..I just joined this group today but I am actually on day 1 of week four today. I tried it this morning but I underestimated how cold it was outside at 6 am (38 degrees!!) so my ears were killing me and I was getting dizzy so I only made it through the first two runs- a 3 minute run and a 5 minute run. I think week four is going to be very tough for me! I am going to attempt it again after work...wish me luck!!0
-
Good luck jakj00
I just finished week 3 day 1 and added an extra 3 minute run at the end. I've been running around a track, I hope to try different terrain next week 0 -
I think week four is going to be very tough for me! I am going to attempt it again after work...wish me luck!!
Welcome and Good luck!! Week 4 does look intimidating, but so did week 3.
We have a spreadsheet here to help keep track, I've added you and updated your runs:
https://docs.google.com/spreadsheet/ccc?key=0Aqs2MH7Y8hmQdEszbjJSMEhyTTRRbE5ETkdZN0oyZFEI just finished week 3 day 1 and added an extra 3 minute run at the end. I've been running around a track, I hope to try different terrain next week
Good job, I was using a track for a while but for week 3 I found a nice 3 mile trail in a park near me. I only have about 2 miles done at the end of the routine so I've been adding an extra 3 minutes as well. My cool down walk is about 8 minutes now though.. I am just hoping by week 9 I will be able to do the full 3 miles.0 -
I just finished week 3 day 1 and added an extra 3 minute run at the end. I've been running around a track, I hope to try different terrain next week
Good job, I was using a track for a while but for week 3 I found a nice 3 mile trail in a park near me. I only have about 2 miles done at the end of the routine so I've been adding an extra 3 minutes as well. My cool down walk is about 8 minutes now though.. I am just hoping by week 9 I will be able to do the full 3 miles.
Thanks for the initial idea to add in the extra 3 minutes. I'm hope to be able to do the 3 miles by week 9 as well. I have a question, how do you determine if you think you need to repeat a week ? I really have to push myself to run for the 3 minutes.0 -
I have a question, how do you determine if you think you need to repeat a week ? I really have to push myself to run for the 3 minutes.
The best way to find out if you have to repeat a week is to try!.. Try week 4 if it's too difficult go back to week 3. :-)0 -
Day 3 done outside. WOW!!! I am still trying to do 1 day a week outside, but I wasn't able to last week - that is still the goal. I have figured out that outside I can do it, but I am SO SO SO much slower!
Here's to next week!! :noway:0 -
week 3 day 2 done!0
-
Question: What's more important: Trying to keep a good pace or completing the week? I am nowhere near a 10 minute mile.... more like 11:30. Should i push for a 10 minute mile and repeat weeks until i get there?0
-
Question: What's more important: Trying to keep a good pace or completing the week? I am nowhere near a 10 minute mile.... more like 11:30. Should i push for a 10 minute mile and repeat weeks until i get there?
I don't think speed matters .. I would just worry about completing the weeks. I will focus on speed after I can run 30 min w/o stopping.0 -
peteb79 - thanks for the info and thanks for setting this group up. I so hope i don't lose steam --- this is so motivational for me right now - exactly what i needed to get off the darn couch and start exercising more seriously and consistently.0
-
Just completed week 3 last night! The 3 minute run's are rough, and I admit the 5 minute run's look intimidating...0
-
I'm going slow but I'm getting there! I did the first day of week 3 yesterday because I got sick and took a 4 day break to recover. The runs were long but I went through all of it! Can't wait to challenge myself tomorrow!0
-
Hi! I had such a busy week is just now that I'm trying the catch up and register my runs and my dairy. Oh well!
I have to say, I've been doing the runs very consistenly BUT couldn't do it for 4 straight days...so I decided on Sunday to go back and not only run but do it outside (for the past couple of months I've doing it on a treadmill) OMG!! I felt I was going to dye! my chest couldn't keep up with me, is already Wednesday and my legs still hurt, it was a total disaster!!! I ran for 15min only (doing 1/1 walk/run ratio), I was doing so well with my treadmill!!! Of course, days with no excersicing and not following the dairy I've gained 1.5lbs!! What a terrible feeling.
I'm trying to get back on track today, I just hope I get the energy to step into the treadmill tonight.
Gotta do this!0
