Just over 4 weeks ago I started the couch to 5K running programme. I started at 105.3kgs and when I weighed in on Tuesday evening I was 99.2. This was only a 300gram loss for the week.
I was still very happy with this as I haven’t walked once in the mornings. The first few weeks I was doing an extra 6km of power walking 4 mornings a week. I stopped as I was too tired at work and have some good plans for my upcoming 9 week holiday.
I did the programme everyday last week.
Brisk five-minute warm-up walk, then:
Jogged 400m (or 3 minutes)
Walked 200m (or 90 seconds)
Jogged 800m (or 5 minutes)
Walked 400m (or 2-1/2 minutes)
Jogged 400m (or 3 minutes)
Walked 200m (or 90 seconds)
Jogged 800m (or 5 minutes)
This week being week 5 has brought something different. There are 3 different programmes. They don’t repeat. This week I have;
On Wednesday I did a brisk five-minute warm-up walk, then:
Jogged 800m (or 5 minutes)
Walked 400m (or 3 minutes)
Jogged 800m (or 5 minutes)
Walked 400m (or 3 minutes)
Jogged 800m (or 5 minutes)
On Thursday I did a brisk five-minute warm-up walk, then:
Jogged 1.2km (or 8 minutes)
Walked 800m (or 5 minutes)
Jogged 1.2km (or 8 minutes)
On Friday (today) I did a brisk five-minute warm-up walk, then
Jogged 3.2km (or 20 minutes) with no walking.
So today I jogged 20 minutes straight. I covered just under 4kms. I did it pretty easily and actual enjoyed the longer run. It felt good to get a good sweat up.
I will repeat the 3 days on Sunday, Monday and Tuesday. Tomorrow being Saturday I am going to have a night off running and just power walk for 6-8kms.
So I am still walking the walk and am happy that my weight is slowly heading the right way.
Brunty.
2 comments:
Brunty, glad to hear that your program is working and you are making progress.
where are you going for your 9 week vacation?
MJ, I am still on the programme and and making slow progress.
It is so easy to put weight on but so hard to take off, just not fair.
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