Running schedule and update

It’s time to give a little update on the running situation, rather than bore people with updates after every run, I’ve held off to write about every new stage.

However time has once again beaten me and here I find myself several weeks on. The main surprise though is hoe much I’m enjoying it and how obvious the effect is.


I’m now just beginning week five where I run for eight minutes, walk two minutes, and repeat three times. Now we’ve had this debate in the house already, and we’ve decided that this means four times all together.

What I’ve been surprised to notice is the increase in stamina so quickly, even though I used to cycle a hell of a lot up until a few months ago.

Each time a running distance increases, the first day is a trial, of that there is no doubt, but come the next session it’s noticeably easier and I can feel that I can cope.

It’s also noticeable that I’m losing weight too, not loads, but enough so far for me to notice, and some old jeans to do the same.

Perhaps the most significantly noticeable aspect to all of this is the increase in my metabolism. It’s going crazy and at times my body is pumping out heat ten to the dozen.

However it seems we’re making real positive progress, and with this excellent interval training we’re noticing a real difference in stamina.

There’s already been an injury, a week of back pain, sciatica in fact, brought about most likely by the pavement pounding in simple old gym trainers.

A special fitting from Footworks, where they measure my gait running on a treadmill, and some £85 later I have new, proper running shoes and they really do help a treat.

While I’m at it, why don’t I share my running schedule courtesy of Dave Morrow who forced it upon me.

5K training – 3 runs a week

Three sessions per week. Jogging at a VERY EASY level- hardly above walking pace.

Week 1: Run one min, walk 90 seconds. Repeat eight times. Do three times a week.

Week 2: Run two mins, walk one min. Repeat seven times. Do three times a week.

Week 3: Run three mins walk one mins. Repeat six times. Do three times a week.

Week 4: Run five mins, walk two mins. Repeat four times. Do three times a week.

Week 5: Run eight mins, walk two mins. Repeat three times. Do three times a week.

Week 6: Run 12 mins, walk one min. Repeat three times. Do three times a week.

Week 7: Run 15 mins, walk one min, Run fifteen mins. Do three times a week

Week 8: Run 30 mins continuously/5K

10K training – 3 runs a week

Three sessions per week. Best to run Tue + Thursday. Weekend run is LSR (Long slow run). Try and have cross training as well e.g. cycling to work.

Week 1: 2.5M,2M,3M (eg 2.5Miles Tueday, 2Miles Thursday, 3Miles Sunday morning)

Week 2: 2.5M, 2M, 3.5M

Week 3: 2.5M, 2M, 4M

Week 4: 3M, 2M, 4M

Week 5: 3M,2M, 4.5M

Week 6: 3M, 2M, 5M

Week 7: 3M, 2M, 5.5M

Week 8: 3M, 2M, 6M/10K!

Pre-half marathon training – 3 or 4 runs a week

Week 1: Tue=3M, Thu=3M, Sun=5M

Week 2: Tue=3M, Thu=4M, Sun=5M

Week 3: Tue=3M, Thu=4M, Sat=3M, Sun=5M

Week 4: Tue=3M, Thu=4M, Sat=3M, Sun=5M

Week 5: Tue=3M, Thu=4M, Sat=3M, Sun=5M

Week 6: Tue=3M, Thu=4M, Sat=3M, Sun=5M

12 week half marathon training – 4 or 5 runs per week

18 week marathon training – 4 or 5 runs per week

End = Edinburgh Marathon

Well that’s enough for tonight. My four times eight minutes awaits…tomorrow!

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