I have been putting this off way to long... LOL


did 20 MAS today...

did level 10 for 30 sec... gonna put down "9 1/2"

Have a good one
Korry

DID 20 MAS today...

Finally hit a "10" and sustained it for a minute (and not a sec longer!!!)

Will make up yestersday miss tommorow...

Have a good one,
Korry

15 min of pushups, situps, stretches, etc...

somebody scream!

no, just kidding

Going to start exercise after test...

thanks

went jogging interval for 20 mins...

did BFL UBW

sore already...

LOL...

will jog tommorow...

ran for 5 min, with 4 min breaks in between for 30 mins...

sprinted 2 x 50 yards...

Thanks for your kind words in my gym log. 5mp is excellent:-)
During my first month I only WALKED with 15 min/mile. Then I needed two more months to be able to run 30 min with 5 mph.

So you have a jump start:-)))

Thanks... I appreciate it... I just wanted wanted to know how could I achieve a sustained 9 - 10 min pace per mile... I know I need to work on it a lot, but I like to "think ahead"...

Thanks again,
Korry

CC: Your Journal
CC: My Journal

[QUOTE=korry1977]Thanks... I appreciate it... I just wanted wanted to know how could I achieve a sustained 9 - 10 min pace per mile... I know I need to work on it a lot, but I like to "think ahead"...


Here is one very popular program to reach that sustained 9-10 min/mile:

10-WEEK TRAINING PLAN
The following running schedule was created by Budd Coates, Health Promotions
Manager at Rodale Press, who instructs a corporate beginning running
program. Coates has taken nonrunners and, in 10 weeks, helped them reach
their goal of running the 3.5-mile J.P. Morgan/Chase Corporate Challenge.
Before you start with this schedule, get your legs ready with eight days of
walking: walk for 20 minutes a day for the first four days, then increase to
30 minutes a day for four more days.
Now you're ready to begin with week 1. Each week of the program, do your
run/walk workouts on Monday, Wednesday, Friday and Saturday, and take
Tuesday, Thursday and Sunday off.
10-WEEK TRAINING SCHEDULE Week 1 Run 2 minutes, walk 4 minutes. Repeat 5
times.
Week 2 Run 3 minutes, walk 3 minutes. Repeat five times.
Week 3 Run 5 minutes, walk 2.5 minutes. Repeat four times.
Week 4 Run 7 minutes, walk 3 minutes. Repeat three times.
Week 5 Run 8 minutes, walk 2 minutes. Repeat three times.
Week 6 Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.
Week 7 Run 9 minutes, walk 1 minute. Repeat three times.
Week 8 Run 13 minutes, walk 2 minutes. Repeat twice.
Week 9 Run 14 minutes, walk 1 minute. Repeat twice.
Week 10 Run 30 minutes.

After 10 weeks you are able to run 3.5 miles/30 min (it is your 9-10 min mile range).

Hey thanks!!

I guess I will switch to this one... it sounds better than the other one I was doing... I only had 2 days off on the other program... How fast do you suggest I run these jogs?

Thanks for the help,
Korry

did 30 min jogging (5 min run/ 4 min walk intervals)

finished with 3 x 80 yard sprints (really 75 yards, since I decelerated the last 5 yards ! )

legs are jelly right now...

100 yards is what I attempt to sprint... but end up doing 75 yards... lol...

Yeah, that makes sense... I have started back running again so thats right I should concentrate on completing the time and once I have sustained 30 mins then I can really concentrate on the speed factor... ( 2 years ago I ran 14 miles in 3+ hours, I want to improve on that)


thanks for your advice... yeah I know about 70 - 85 %MHR and Cardiovascular benefits, etc... I just wanted your personal opinion related to your experiences... but the more info the better, I always say!!!

Thanks again, this is quite helpful!!!

Thanks,
Korry

Did UBW this evening!