10k Training Week 4, Day 1

Despite having some lasting discomfort from yesterday’s procedure, I went out today for a run for the first time in a week.  I didn’t get to bed early enough last night, and I wound up not getting up in time to run this morning before work, so I went at about 8 tonight, when it was starting to cool off just a little.

I was supposed to start week 4 of my 10k walk/run training plan today, but I only did day 1 of week 3 last week, and I didn’t think I’d be able to move on to week 4.  Looking at my 10k races coming up though – I didn’t have time to re-do any weeks in the plan. I decided that at worst, I wouldn’t be able to do it, and then I should at least be able to get as much as a week 3 workout.

Week 1:
Day 1: 1/1 x 10 (1 minute run, 1 minute walk x 10, for a total of 20 minutes)
Day 2: 1/1 x 10
Day 3: 1/1 x 10
Day 4: 40-45 minutes cross-training

Week 2:
Day 1: 1/1 x 11
Day 2: 1/1 x 12
Day 3: 1/1 x 13
Day 4: 40-45 minutes cross-training

Week 3:
Day 1: 1/1 x 15
Day 2: 1/1 x 15
Day 3: 1/1 x 15
Day 4: 45 min cross-training

Week 4:
Day 1: 2/1 x 10
Day 2: 2/1 x 10
Day 3: 2/1 x 10
Day 4: 45 min cross-training

Week 5:
Day 1: 2/1 x 10
Day 2: 3/1 x 10
Day 3: 2/1 x 14
Day 4: 45 min cross-training
Day 5: 30 min cross-training

Week 6:
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 11
Day 4: 45 min cross-training
Day 5: 30 min cross-training

Week 7:
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 13
Day 4: 45 min cross-training
Day 5: 30 min cross-training

Week 8:
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 15
Day 4: 45 min cross-training
Day 5: 30 min cross-training

Week 9:
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 17
Day 4: 45 min cross-training
Day 5: 30 min cross-training

Week 10:
Your 10K is this week! You’re going to take it a little easier this week, so that you’re well-rested for your big race. Good luck! Day 1: 2/1 x 10
Day 2: 30 min cross-training
Day 3: 3/1 x 5

 

-Very Well.com

I was almost successful!  I ran intervals 1-8, missed number 9 (it was during a steep uphill, and I wasn’t ready), and missed a few seconds at the beginning of interval 10.  Other than that, I did it!  It was almost dark by the time I got home, but still hot.  It felt really good to get it done though, and the fact that I was able to do week 4 made me really happy.  Chalk one up for sheer stubbornness!

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